Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Cooked Broccoli Raab	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	3.9% 113kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	80.6% 105g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	123% 89.4g	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	1.5% 1.1g	NA	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	31% 17.4g	10.6% 5.94g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	114% 1030μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	8.14% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	12.6% 0.16mg	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	80.5% 322μg	30.6% 122μg	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	186% 168mg	14% 12.7mg	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	76.5% 11.5mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	50.3% 60.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	53.5% 535mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	67% 0.6mg	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	72% 5.76mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	137% 3.16mg	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	53% 372mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	11.2% 415g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Blackberries, canned, heavy syrup, solids and liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab versus 1 lb of Blackberries, canned, heavy syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 pound of Cooked Broccoli Raab has 20.6 times more Vitamin A, 6.3 times more Vitamin B1, 3.6 times more Vitamin B2, 7 times more Vitamin B3, 3 times more Vitamin B5, 6.1 times more Vitamin B6, 2.6 times more Vitamin B9, 13.2 times more Vitamin C, 3.2 times more Vitamin E and 19.2 times more Vitamin K than Blackberries, canned, heavy syrup, solids and liquids.
• 1 pound of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A and Vitamin B3
• Both Cooked Broccoli Raab as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 pound of Cooked Broccoli Raab has 5.6 times more Calcium, 2 times more Iron, 1.6 times more Magnesium, 5.9 times more Phosphorus, 3.5 times more Potassium, 4.3 times more Selenium, 18.7 times more Sodium, 3 times more Zinc and 1.2 times more Water than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 lb of Blackberries, canned, heavy syrup, solids and liquids contains 1.8 times more Copper and 1.8 times more Manganese than Cooked Broccoli Raab.
• 1 pound of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 7.4 times more Omega 3 and 2.9 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 lb of Blackberries, canned, heavy syrup, solids and liquids contains 3.7 times more Energy, 7.4 times more Carbohydrate and 31.8 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Blackberries, canned, heavy syrup, solids and liquids offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• 1 pound of Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 in one pound.