Comparing Nutrients in 1 pound Broccoli VS Red Currants

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Red Currants	9%	3%	88%

Macro Nutrients

	Broccoli	Red Currants	Recommended Dietary Allowance
Energy	5.3% 154kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	23% 30g	48% 62.6g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	46% 33.4g	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	4.25% 3.1g	22% 16g	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	% 2.22g	% 14.6g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 2.77g	g per day for Men 19-50 years
Fiber	31% 11.8g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	23% 12.8g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Red Currants	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	24.4% 0.32mg	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	71.4% 286μg	9.07% 36.3μg	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	450% 405mg	207% 186mg	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	23.6% 3.54mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	41.6% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Red Currants	Recommended Dietary Allowance
Calcium	21.3% 213mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	54% 0.49mg	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	41.4% 3.3mg	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	36.7% 0.84mg	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	42.8% 299mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	36.7% 1247mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	11% 405g	10.3% 381g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Red Currants:

• Raw Broccoli has 15.5 times more Vitamin A, 1.8 times more Vitamin B1, 2.3 times more Vitamin B2, 6.4 times more Vitamin B3, 9 times more Vitamin B5, 2.5 times more Vitamin B6, 7.9 times more Vitamin B9, 2.2 times more Vitamin C, 7.8 times more Vitamin E and 9.2 times more Vitamin K than Raw Red And White Currants.
• Both Raw Broccoli as well as Raw Red And White Currants have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Red Currants:

• Raw Broccoli has 1.4 times more Calcium, 1.6 times more Magnesium, 1.5 times more Phosphorus, 4.2 times more Selenium, 33 times more Sodium and 1.8 times more Zinc than Raw Red And White Currants.
• While Raw Red And White Currants contain 2.2 times more Copper and 1.4 times more Iron than Raw Broccoli.
• Both Raw Broccoli and Raw Red And White Currants have similar amounts of Manganese, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 1.8 times more Omega 3 and 2 times more Protein than Raw Red And White Currants.
• While Raw Red And White Currants contain 1.6 times more Energy, 2.1 times more Carbohydrate, 4.3 times more Sugars, 5.2 times more Fructose and 1.7 times more Fiber than Raw Broccoli.
• Both Raw Broccoli as well as Raw Red And White Currants have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.