Comparing Nutrients in 1 pound Dark Raisins VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Dark Raisins	Broccoli Raab	Recommended Dietary Allowance
Energy	46.8% 1356kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	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	277% 360g	9.94% 13g	130g per day for Men 19-50 years
Sugars	408% 296g	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	217% 157g	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	% 138g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.5g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	26.7% 15g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.47mg	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	60.7% 0.79mg	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	5.67% 22.7μg	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	11.6% 10.4mg	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	3.63% 0.54mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Broccoli Raab	Recommended Dietary Allowance
Calcium	28% 281mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	26.5% 1061μg	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	101% 8.1mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.27mg	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	63.5% 445mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	99% 3375mg	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	7.86% 118mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	1.9% 70g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Raisins VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Dark Raisins 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 Dark Raisins vs Broccoli Raab:

• 1 lb of Raw Broccoli Raab contains more Vitamin A, 1.5 times more Vitamin B1, 1.6 times more Vitamin B3, 16.6 times more Vitamin B9, 8.8 times more Vitamin C, 13.5 times more Vitamin E and 64 times more Vitamin K than Dark Seedless Raisins.
• Both Dark Raisins and Broccoli Raab provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Dark Raisins have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• Both Dark Seedless Raisins as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dark Raisins vs Broccoli Raab:

• 1 pound of Dark Raisins has 6.5 times more Copper, 1.6 times more Magnesium, 1.3 times more Phosphorus and 3.8 times more Potassium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.7 times more Calcium, 1.4 times more Manganese, 1.3 times more Sodium, 2.1 times more Zinc and 6 times more Water than Dark Seedless Raisins.
• Both Dark Raisins and Broccoli Raab contain similar levels of Iron per one pound.
• Both Dark Seedless Raisins as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dark Raisins has 13.6 times more Energy, 27.8 times more Carbohydrate, 171.5 times more Sugars, 204.1 times more Fructose and 1.7 times more Fiber than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 13.5 times more Omega 3 than Dark Seedless Raisins.
• Both Dark Raisins and Broccoli Raab offer comparable quantities of Protein per one pound.
• 1 pound of Dark Raisins provide inadequate amounts of Omega 3
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• Both Dark Seedless Raisins as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one pound.