Comparing Nutrients in 1 pound Dark Raisins VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Broccoli	27%	8%	65%

Macro Nutrients

	Dark Raisins	Broccoli	Recommended Dietary Allowance
Energy	46.8% 1356kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	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	277% 360g	23% 30g	130g per day for Men 19-50 years
Sugars	408% 296g	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	217% 157g	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	% 138g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.45g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	31% 11.8g	38g per day for Men 19-50 years
Protein	26.7% 15g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.47mg	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	60.7% 0.79mg	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	5.67% 22.7μg	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	11.6% 10.4mg	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	3.63% 0.54mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Broccoli	Recommended Dietary Allowance
Calcium	28% 281mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.27mg	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	63.5% 445mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	99% 3375mg	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	7.86% 118mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	1.9% 70g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dark Raisins vs Broccoli:

• Dark Seedless Raisins have 1.5 times more Vitamin B1 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 12.6 times more Vitamin B9, 38.8 times more Vitamin C, 6.5 times more Vitamin E and 29 times more Vitamin K than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Raw Broccoli have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 1 lb.
• Both Dark Seedless Raisins as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dark Raisins vs Broccoli:

• Dark Seedless Raisins have 1.3 times more Calcium, 5.6 times more Copper, 2.5 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus and 2.4 times more Potassium than Raw Broccoli.
• While Raw Broccoli contains 4.2 times more Selenium, 1.3 times more Sodium and 5.8 times more Water than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Raw Broccoli have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dark Seedless Raisins have 8.8 times more Energy, 11.9 times more Carbohydrate, 38.3 times more Sugars, 51 times more Fructose and 1.7 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 4.5 times more Omega 3 than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Raw Broccoli have similar amounts of Protein per 1 lb.
• Both Dark Seedless Raisins as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.