Comparing Nutrients in 1 pound Passion-fruit, Purple VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Broccoli	27%	8%	65%

Macro Nutrients

	Passion-fruit, Purple	Broccoli	Recommended Dietary Allowance
Energy	15% 440kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.6% 106g	23% 30g	130g per day for Men 19-50 years
Sugars	70% 51g	10.6% 7.7g	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	NA	4.25% 3.1g	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	NA	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	124% 47g	31% 11.8g	38g per day for Men 19-50 years
Protein	18% 9.98g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Broccoli	Recommended Dietary Allowance
Vitamin A	32.3% 290μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	61% 0.79mg	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	16% 63.5μg	71.4% 286μg	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	151% 136mg	450% 405mg	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	0.6% 0.091mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Broccoli	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	24.7% 0.22mg	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	91% 7.26mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	41.4% 0.95mg	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	44% 308mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	46.4% 1579mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	8.94% 331g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Passion-fruit, Purple vs Broccoli:

• Raw Passion-fruit, Purple has 2.1 times more Vitamin A and 2.3 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin B1, 1.8 times more Vitamin B6, 4.5 times more Vitamin B9, 3 times more Vitamin C, 39 times more Vitamin E and 145.1 times more Vitamin K than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Raw Broccoli have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Passion-fruit, Purple as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Passion-fruit, Purple vs Broccoli:

• Raw Passion-fruit, Purple has 1.8 times more Copper, 2.2 times more Iron and 1.4 times more Magnesium than Raw Broccoli.
• While Raw Broccoli contains 3.9 times more Calcium, 4.2 times more Selenium and 4.1 times more Zinc than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Raw Broccoli have similar amounts of Phosphorus, Potassium, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Passion-fruit, Purple has 2.9 times more Energy, 8.4 times more Omega 6, 3.5 times more Carbohydrate, 6.6 times more Sugars and 4 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 63 times more Omega 3 and 1.3 times more Protein than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.