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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Broccoli Raab	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	3.44% 100kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	9.94% 13g	80.6% 105g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	10.6% 5.94g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	66% 594μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	8.14% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	50.3% 60.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	49% 490mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	121% 9.7mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	47.3% 331mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	11.3% 420g	9.2% 340g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of 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 Broccoli Raab vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 pound of Broccoli Raab has 11.9 times more Vitamin A, 6 times more Vitamin B1, 3.3 times more Vitamin B2, 4.3 times more Vitamin B3, 2.1 times more Vitamin B5, 4.8 times more Vitamin B6, 3.1 times more Vitamin B9, 7.2 times more Vitamin C, 2.1 times more Vitamin E and 16.8 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 Raw 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 Broccoli Raab vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 pound of Broccoli Raab has 5.1 times more Calcium, 3.3 times more Iron, 1.3 times more Magnesium, 5.2 times more Phosphorus, 2 times more Potassium, 11 times more Sodium, 4.3 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 3.2 times more Copper and 1.8 times more Manganese than Raw Broccoli Raab.
• 1 pound of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Zinc
• Both Raw Broccoli Raab as well as Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 7 times more Omega 3 and 2.4 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 lb of Blackberries, canned, heavy syrup, solids and liquids contains 4.2 times more Energy, 8.1 times more Carbohydrate, 51.8 times more Sugars and 1.3 times more Fiber than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• 1 pound of Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 in one pound.