Comparing Nutrients in 1 kilogram Raspberry Juice Concentrate VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Raspberry Juice Concentrate	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	76.2% 2210kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.4g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	409% 532g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	527% 382g	18.6% 13.5g	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	277% 201g	11.4% 8.3g	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	% 171g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 10.3g	NA	g per day for Men 19-50 years
Fiber	29% 11g	79% 30g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	208% 2.5mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	262% 3.4mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	243% 39mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	540% 27mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.5% 90μg	168% 670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	423% 381mg	627% 564mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4% 0.6mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	97% 970mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	153% 1.38mg	42.2% 0.38mg	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	145% 11.6mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	267% 1120mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	2030% 46.7mg	128% 2.94mg	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	143% 1000mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	346% 11780mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	NA	51% 28μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	11% 412g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Raspberry Juice Concentrate vs Frozen Chopped Broccoli:

• Raspberry Juice Concentrate has 4.7 times more Vitamin B1, 3.5 times more Vitamin B2, 8.3 times more Vitamin B3, 9.7 times more Vitamin B5 and 1.9 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 7.4 times more Vitamin B9, 1.5 times more Vitamin C and 20.3 times more Vitamin E than Raspberry Juice Concentrate.

Comparing minerals per 1 kilogram for Raspberry Juice Concentrate vs Frozen Chopped Broccoli:

• Raspberry Juice Concentrate has 1.7 times more Calcium, 3.6 times more Copper, 1.4 times more Iron, 6.2 times more Magnesium, 15.9 times more Manganese, 2 times more Phosphorus, 5.6 times more Potassium and 2.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.4 times more Sodium and 2.2 times more Water than Raspberry Juice Concentrate.

Comparison of macro-nutrients per 1 kilogram:

• Raspberry Juice Concentrate has 8.5 times more Energy, 4.6 times more Fat, 11.1 times more Carbohydrate, 28.3 times more Sugars and 24.2 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 35 times more Omega 3 and 2.7 times more Fiber than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Frozen Chopped Broccoli, Unprepared have similar amounts of Protein per 1 kg.
• Both Raspberry Juice Concentrate as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Glucose and Sucrose in 1 kg.