Comparing Nutrients in 1 pound Broccoli VS Strawberries

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Strawberries	7%	7%	86%

Macro Nutrients

	Broccoli	Strawberries	Recommended Dietary Allowance
Energy	5.3% 154kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	26.8% 35g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	30.6% 22g	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	15.3% 11g	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	% 9.03g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 2.13g	g per day for Men 19-50 years
Fiber	31% 11.8g	24% 9.07g	38g per day for Men 19-50 years
Protein	23% 12.8g	5.43% 3.04g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Strawberries	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.87% 0.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	71.4% 286μg	27.2% 109μg	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	296% 267mg	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	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Strawberries	Recommended Dietary Allowance
Calcium	21.3% 213mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	24% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	23.2% 1.86mg	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	76% 1.75mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	20.4% 694mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	3.3% 1.8μg	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	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 413g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Strawberries:

• Raw Broccoli has 31 times more Vitamin A, 3 times more Vitamin B1, 5.3 times more Vitamin B2, 1.7 times more Vitamin B3, 4.6 times more Vitamin B5, 3.7 times more Vitamin B6, 2.6 times more Vitamin B9, 1.5 times more Vitamin C, 2.7 times more Vitamin E and 46.2 times more Vitamin K than Raw Strawberries.
• Both Raw Broccoli as well as Raw Strawberries have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Strawberries:

• Raw Broccoli has 2.9 times more Calcium, 1.8 times more Iron, 1.6 times more Magnesium, 2.8 times more Phosphorus, 2.1 times more Potassium, 6.3 times more Selenium, 33 times more Sodium and 2.9 times more Zinc than Raw Strawberries.
• While Raw Strawberries contain 1.8 times more Manganese than Raw Broccoli.
• Both Raw Broccoli and Raw Strawberries have similar amounts of Copper and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 1.3 times more Fiber and 4.2 times more Protein than Raw Strawberries.
• While Raw Strawberries contain 2.9 times more Sugars and 3.6 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Raw Strawberries have similar amounts of Energy, Omega 3 and Carbohydrate per 1 lb.
• Both Raw Broccoli as well as Raw Strawberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.