Comparing Nutrients in 1 kilogram Strawberries VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Strawberries	7%	7%	86%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Strawberries	Broccoli Raab	Recommended Dietary Allowance
Energy	11% 320kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	22% 28.5g	130g per day for Men 19-50 years
Sugars	67.4% 49g	5.24% 3.8g	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	33.7% 24.4g	2.34% 1.7g	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	% 20g	% 1g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 1.1g	g per day for Men 19-50 years
Fiber	52.6% 20g	71% 27g	38g per day for Men 19-50 years
Protein	12% 6.7g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.33% 1.9μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	60% 240μg	208% 830μg	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	653% 588mg	224% 202mg	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	19.3% 2.9mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberries	Broccoli Raab	Recommended Dietary Allowance
Calcium	16% 160mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44μg	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	51.3% 4.1mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	172% 3.95mg	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	34.3% 240mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	45% 1530mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	24.6% 910g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Strawberries VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Strawberries versus 1 kg of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Strawberries vs Broccoli Raab:

• 1 kilogram of Strawberries has 2.9 times more Vitamin C than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 131 times more Vitamin A, 6.8 times more Vitamin B1, 5.9 times more Vitamin B2, 3.2 times more Vitamin B3, 2.6 times more Vitamin B5, 3.6 times more Vitamin B6, 3.5 times more Vitamin B9, 5.6 times more Vitamin E and 101.8 times more Vitamin K than Raw Strawberries.
• 1 kilogram of Strawberries have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Raw Strawberries as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Strawberries vs Broccoli Raab:

• 1 kg of Raw Broccoli Raab contains 6.8 times more Calcium, 5.2 times more Iron, 1.7 times more Magnesium, 3 times more Phosphorus, 1.3 times more Potassium, 33 times more Sodium and 5.5 times more Zinc than Raw Strawberries.
• Both Strawberries and Broccoli Raab contain similar levels of Copper, Manganese and Water per one kilogram.
• 1 kilogram of Strawberries lack sufficient amounts of Calcium and Zinc
• Both Raw Strawberries as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Strawberries has 2.7 times more Carbohydrate, 12.9 times more Sugars and 14.4 times more Fructose than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 2.9 times more Omega 3, 1.4 times more Fiber and 4.7 times more Protein than Raw Strawberries.
• 1 kilogram of Strawberries provide inadequate amounts of Protein
• Both Raw Strawberries as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.