Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Golden Raisins

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Golden Raisins	4%	1%	95%

Macro Nutrients

	Cooked Broccoli Raab	Golden Raisins	Recommended Dietary Allowance
Energy	3.9% 113kcal	47% 1365kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	279% 363g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	411% 298g	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	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	% 1.04g	% 141g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	39.4% 15g	38g per day for Men 19-50 years
Protein	31% 17.4g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Golden Raisins	Recommended Dietary Allowance
Vitamin A	114% 1030μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	3.02% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	66.6% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	32.4% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	113% 1.47mg	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	3.4% 13.6μg	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	16% 14.5mg	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	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Golden Raisins	Recommended Dietary Allowance
Calcium	53.5% 535mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	115% 1.03mg	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	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	44.6% 1.03mg	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	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	100% 3384mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	11.2% 415g	1.83% 67.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Golden Raisins per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Golden Raisins:

• 1 pound of Cooked Broccoli Raab has more Vitamin A, 21.1 times more Vitamin B1, 1.8 times more Vitamin B3, 23.7 times more Vitamin B9, 11.6 times more Vitamin C, 21.1 times more Vitamin E and 73.1 times more Vitamin K than Golden Raisins.
• While 1 lb of Golden Seedless Raisins contains 1.4 times more Vitamin B2 and 1.5 times more Vitamin B6 than Cooked Broccoli Raab.
• 1 pound of Golden Raisins have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin E
• Both Cooked Broccoli Raab as well as Golden Seedless Raisins have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Golden Raisins:

• 1 pound of Cooked Broccoli Raab has 1.8 times more Calcium, 1.3 times more Iron, 1.7 times more Manganese, 1.9 times more Selenium, 2.3 times more Sodium, 1.5 times more Zinc and 6.1 times more Water than Golden Raisins.
• While 1 lb of Golden Seedless Raisins contains 3 times more Copper, 1.3 times more Magnesium and 2.2 times more Potassium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Golden Raisins contain similar levels of Phosphorus per one pound.
• 1 pound of Golden Raisins lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 10.6 times more Omega 3 than Golden Raisins.
• While 1 lb of Golden Seedless Raisins contains 12 times more Energy, 25.6 times more Carbohydrate, 106 times more Sugars and 144.6 times more Fructose than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Golden Raisins offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• 1 pound of Golden Raisins provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Golden Seedless Raisins provide inadequate amounts of Omega 6 in one pound.