Comparing Nutrients in 1 pound Raspberries VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Raspberries	Broccoli Raab	Recommended Dietary Allowance
Energy	8.13% 236kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	35.7% 0.57g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	6.64% 1.13g	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	41.7% 54g	9.94% 13g	130g per day for Men 19-50 years
Sugars	27.7% 20g	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	14.7% 10.7g	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	% 8.44g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 0.5g	g per day for Men 19-50 years
Fiber	77.6% 29.5g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Raspberries	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	12% 0.15mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	59.7% 0.78mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	52% 15.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	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	132% 119mg	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	26.3% 3.95mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Broccoli Raab	Recommended Dietary Allowance
Calcium	11.3% 113mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	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	39% 3.13mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	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	18.8% 132mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	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	17.3% 1.9mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	10.5% 389g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Broccoli Raab per 1 lb

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

• 1 pound of Raspberries has 1.3 times more Vitamin C than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 65.5 times more Vitamin A, 5.1 times more Vitamin B1, 3.4 times more Vitamin B2, 2 times more Vitamin B3, 3.1 times more Vitamin B6, 4 times more Vitamin B9, 1.9 times more Vitamin E and 28.7 times more Vitamin K than Raw Raspberries.
• Both Raspberries and Broccoli Raab provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Raspberries have insufficient amounts of Vitamin A
• Both Raw Raspberries as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Raspberries vs Broccoli Raab:

• 1 pound of Raspberries has 2.1 times more Copper and 1.7 times more Manganese than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 4.3 times more Calcium, 3.1 times more Iron, 2.5 times more Phosphorus, 1.3 times more Potassium, 33 times more Sodium and 1.8 times more Zinc than Raw Raspberries.
• Both Raspberries and Broccoli Raab contain similar levels of Magnesium and Water per one pound.
• Both Raw Raspberries as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raspberries has 4.2 times more Carbohydrate, 11.6 times more Sugars, 13.8 times more Fructose and 2.4 times more Fiber than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.5 times more Omega 3 and 2.6 times more Protein than Raw Raspberries.
• Both Raw Raspberries as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.