Comparing Nutrients in 1 kilogram Raspberries VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Broccoli	27%	8%	65%

Macro Nutrients

	Raspberries	Broccoli	Recommended Dietary Allowance
Energy	18% 520kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	78.8% 1.26g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	51% 66.4g	130g per day for Men 19-50 years
Sugars	61% 44.2g	23.4% 17g	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	9.38% 6.8g	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	% 1g	g per day for Men 19-50 years
Fiber	171% 65g	68.4% 26g	38g per day for Men 19-50 years
Protein	21.4% 12g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.4% 6mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.8% 3.3mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Broccoli	Recommended Dietary Allowance
Calcium	25% 250mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	54.4% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	91% 7.3mg	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	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	44.4% 1510mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	37.3% 4.1mg	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 Broccoli:

• Raw Broccoli contains 15.5 times more Vitamin A, 2.2 times more Vitamin B1, 3.1 times more Vitamin B2, 1.7 times more Vitamin B5, 3.2 times more Vitamin B6, 3 times more Vitamin B9, 3.4 times more Vitamin C and 13 times more Vitamin K than Raw Raspberries.
• Both Raw Raspberries and Raw Broccoli have similar amounts of Vitamin B3 and Vitamin E per 1 kg.
• Both Raw Raspberries as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Raspberries vs Broccoli:

• Raw Raspberries have 1.8 times more Copper and 3.2 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Calcium, 2.3 times more Phosphorus, 2.1 times more Potassium, 12.5 times more Selenium and 33 times more Sodium than Raw Raspberries.
• Both Raw Raspberries and Raw 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, 2 times more Omega 3, 5.1 times more Omega 6, 1.8 times more Carbohydrate, 2.6 times more Sugars, 3.5 times more Fructose and 2.5 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Protein than Raw Raspberries.
• Both Raw Raspberries as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.