Comparing Nutrients in 1 pound Japanese Persimmons VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Japanese Persimmons	3%	2%	95%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Japanese Persimmons	Broccoli Raab	Recommended Dietary Allowance
Energy	11% 318kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.3g	9.94% 13g	130g per day for Men 19-50 years
Sugars	78.4% 57g	2.38% 1.72g	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	34.8% 25.2g	1.06% 0.77g	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	% 24.7g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 7g	% 0.5g	g per day for Men 19-50 years
Fiber	43% 16.3g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Japanese Persimmons	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	41% 367μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	59.7% 0.78mg	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	9.07% 36.3μg	94% 376μg	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	37.8% 34mg	102% 92mg	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	22% 3.3mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Japanese Persimmons	Broccoli Raab	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	21% 0.19mg	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	8.5% 0.68mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	78% 1.8mg	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	11% 77mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	9.85% 364g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Japanese Persimmons VS Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Japanese Persimmons vs Broccoli Raab:

• 1 lb of Raw Broccoli Raab contains 1.6 times more Vitamin A, 5.4 times more Vitamin B1, 6.5 times more Vitamin B2, 12.2 times more Vitamin B3, 1.7 times more Vitamin B6, 10.4 times more Vitamin B9, 2.7 times more Vitamin C, 2.2 times more Vitamin E and 86.2 times more Vitamin K than Raw Japanese Persimmons.
• 1 pound of Japanese Persimmons have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Japanese Persimmons as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Japanese Persimmons vs Broccoli Raab:

• 1 pound of Japanese Persimmons has 2.7 times more Copper than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 13.5 times more Calcium, 14.3 times more Iron, 2.4 times more Magnesium, 4.3 times more Phosphorus, 33 times more Sodium and 7 times more Zinc than Raw Japanese Persimmons.
• Both Japanese Persimmons and Broccoli Raab contain similar levels of Manganese, Potassium and Water per one pound.
• 1 pound of Japanese Persimmons lack sufficient amounts of Calcium, Iron and Zinc
• Both Raw Japanese Persimmons as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Japanese Persimmons has 3.2 times more Energy, 6.5 times more Carbohydrate, 33 times more Sugars, 32.7 times more Fructose and 1.3 times more Fiber than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 47.3 times more Omega 3 and 5.5 times more Protein than Raw Japanese Persimmons.
• 1 pound of Japanese Persimmons provide inadequate amounts of Omega 3 and Protein
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Japanese Persimmons as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one pound.