Comparing Nutrients in 1 kilogram Raspberries VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Raspberries	Boiled Broccoli	Recommended Dietary Allowance
Energy	18% 520kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	78.8% 1.26g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	61% 44.2g	19% 14g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	32.4% 23.5g	10.2% 7.4g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 18.6g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 2g	% 0.8g	g per day for Men 19-50 years
Fiber	171% 65g	87% 33g	38g per day for Men 19-50 years
Protein	21.4% 12g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.4% 6mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.8% 3.3mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	154% 2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.5% 210μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	291% 262mg	721% 649mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	58% 8.7mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Boiled Broccoli	Recommended Dietary Allowance
Calcium	25% 250mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	86.3% 6.9mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	291% 6.7mg	84.3% 1.94mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	41.4% 290mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	44.4% 1510mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	23% 858g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Raspberries vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 38.5 times more Vitamin A, 2 times more Vitamin B1, 3.2 times more Vitamin B2, 1.9 times more Vitamin B5, 3.6 times more Vitamin B6, 5.1 times more Vitamin B9, 2.5 times more Vitamin C, 1.7 times more Vitamin E and 18.1 times more Vitamin K than Raw Raspberries.
• Both Raw Raspberries and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Raspberries as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Raspberries vs Boiled Broccoli:

• Raw Raspberries have 1.5 times more Copper and 3.5 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Calcium, 2.3 times more Phosphorus, 1.9 times more Potassium, 8 times more Selenium and 41 times more Sodium than Raw Raspberries.
• Both Raw Raspberries and Boiled and Drained Broccoli have similar amounts of Iron, Magnesium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Raspberries have 1.5 times more Energy, 4.9 times more Omega 6, 1.7 times more Carbohydrate, 3.2 times more Sugars, 3.2 times more Fructose and 2 times more Fiber than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Protein than Raw Raspberries.
• Both Raw Raspberries and Boiled and Drained Broccoli have similar amounts of Omega 3 per 1 kg.
• Both Raw Raspberries as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.