Comparing Nutrients in 1 pound Broccoli Raab VS Seedless Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Broccoli Raab	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	3.44% 100kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	1.15% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	28% 36.2g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	37.8% 27.4g	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	19% 14g	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	% 12.7g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 0.82g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	8.26% 4.63g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	66% 594μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	21% 0.27mg	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	33% 132μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	32.3% 29mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	49% 7.35mg	46.6% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	49% 490mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	34.3% 0.31mg	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	61.2% 4.9mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	67.6% 1.56mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	1.2% 18mg	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	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Seedless Raspberries Puree per 1 lb

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

Lets compare vitamin content per 1 pound of Broccoli Raab vs Seedless Raspberries Puree:

• 1 pound of Broccoli Raab has 65.5 times more Vitamin A, 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 2.9 times more Vitamin B6, 2.9 times more Vitamin B9 and 3.2 times more Vitamin C than Seedless Raspberries Puree.
• Both Broccoli Raab and Seedless Raspberries Puree provide similar amounts of Vitamin B5 and Vitamin E per one pound.
• 1 pound of Seedless Raspberries Puree have insufficient amounts of Vitamin A

Comparing minerals per 1 pound for Broccoli Raab vs Seedless Raspberries Puree:

• 1 pound of Broccoli Raab has 7.7 times more Calcium, 2 times more Iron, 1.5 times more Magnesium, 3.7 times more Phosphorus, 8.3 times more Sodium and 4.3 times more Zinc than Seedless Raspberries Puree.
• While 1 lb of Seedless Raspberries Puree contains 1.6 times more Copper than Raw Broccoli Raab.
• Both Broccoli Raab and Seedless Raspberries Puree contain similar levels of Manganese, Potassium and Water per one pound.
• 1 pound of Seedless Raspberries Puree lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 4 times more Omega 3, 3 times more Fiber and 3.1 times more Protein than Seedless Raspberries Puree.
• While 1 lb of Seedless Raspberries Puree contains 2.8 times more Carbohydrate, 15.9 times more Sugars and 17.9 times more Fructose than Raw Broccoli Raab.
• 1 pound of Seedless Raspberries Puree provide inadequate amounts of Protein
• Both Raw Broccoli Raab as well as Seedless Raspberries Puree provide inadequate amounts of Energy and Omega 6 in one pound.