Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Dark Raisins

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Dark Raisins	4%	1%	95%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Dark Raisins	Recommended Dietary Allowance
Energy	4.38% 127kcal	46.8% 1356kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	277% 360g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	408% 296g	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	NA	217% 157g	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	NA	% 138g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	25% 14g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Dark Raisins	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	21.7% 3.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	60.7% 0.79mg	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	63.5% 254μg	5.67% 22.7μg	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	202% 182mg	11.6% 10.4mg	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	40% 6mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Dark Raisins	Recommended Dietary Allowance
Calcium	15% 150mg	28% 281mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	137% 1.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	26.5% 1061μg	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	34.6% 2.77mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	55.4% 1.27mg	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	31.8% 222mg	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	99% 3375mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	11% 411g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Dark Raisins per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Dark Raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Dark Raisins:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 11.2 times more Vitamin B9, 17.4 times more Vitamin C, 11 times more Vitamin E and 25.2 times more Vitamin K than Dark Raisins.
• While 1 lb of Dark Seedless Raisins contains 1.9 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• 1 pound of Dark Raisins have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Dark Seedless Raisins have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Dark Raisins:

• 1 pound of Cooked Chopped Frozen Broccoli has 5.9 times more Water than Dark Raisins.
• While 1 lb of Dark Seedless Raisins contains 1.9 times more Calcium, 8 times more Copper, 2.9 times more Iron, 2.8 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 5.2 times more Potassium and 1.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Dark Seedless Raisins lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 3 times more Omega 3 than Dark Raisins.
• While 1 lb of Dark Seedless Raisins contains 10.7 times more Energy, 14.8 times more Carbohydrate, 44.3 times more Sugars and 1.5 times more Fiber than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Dark Raisins offer comparable quantities of Protein per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Dark Raisins provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Dark Seedless Raisins provide inadequate amounts of Omega 6 in one pound.