Comparing Nutrients in 1 pound Seedless Raspberries Puree VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Seedless Raspberries Puree	Broccoli Raab	Recommended Dietary Allowance
Energy	6.4% 186kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.2g	9.94% 13g	130g per day for Men 19-50 years
Sugars	37.8% 27.4g	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	19% 14g	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	% 12.7g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 0.5g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	8.26% 4.63g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	33% 132μg	94% 376μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32.3% 29mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	46.6% 7mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Broccoli Raab	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	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	61.2% 4.9mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	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	13% 91mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11% 407g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Seedless Raspberries Puree VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Seedless Raspberries Puree 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 Seedless Raspberries Puree vs Broccoli Raab:

• 1 lb of Raw Broccoli Raab contains 65.5 times more Vitamin A, 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 2.9 times more Vitamin B6, 2.9 times more Vitamin B9 and 3.2 times more Vitamin C than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Broccoli Raab provide similar amounts of Vitamin B5 and Vitamin E per one pound.
• 1 pound of Seedless Raspberries Puree have insufficient amounts of Vitamin A

Comparing minerals per 1 pound for Seedless Raspberries Puree vs Broccoli Raab:

• 1 pound of Seedless Raspberries Puree has 1.6 times more Copper than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 7.7 times more Calcium, 2 times more Iron, 1.5 times more Magnesium, 3.7 times more Phosphorus, 8.3 times more Sodium and 4.3 times more Zinc than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Broccoli Raab contain similar levels of Manganese, Potassium and Water per one pound.
• 1 pound of Seedless Raspberries Puree lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Seedless Raspberries Puree has 2.8 times more Carbohydrate, 15.9 times more Sugars and 17.9 times more Fructose than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 4 times more Omega 3, 3 times more Fiber and 3.1 times more Protein than Seedless Raspberries Puree.
• 1 pound of Seedless Raspberries Puree provide inadequate amounts of Protein
• Both Seedless Raspberries Puree as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.