Comparing Nutrients in 1 pound Raspberry Juice Concentrate VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Raspberry Juice Concentrate	Boiled Broccoli	Recommended Dietary Allowance
Energy	34.6% 1002kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	6.27% 6.08g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	186% 241g	25% 32.6g	130g per day for Men 19-50 years
Sugars	239% 173g	8.7% 6.3g	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	126% 91g	4.63% 3.36g	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	% 77.6g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 4.67g	% 0.36g	g per day for Men 19-50 years
Fiber	13% 5g	39.4% 15g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.54mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	245% 12.2mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.2% 1.13mg	69.8% 0.91mg	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	10.2% 41μg	122% 490μg	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	192% 173mg	327% 294mg	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	1.8% 0.27mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Boiled Broccoli	Recommended Dietary Allowance
Calcium	44% 440mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	65.8% 5.26mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	121% 508mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	921% 21mg	38.3% 0.88mg	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	64.8% 454mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	157% 5343mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	5.04% 187g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Raspberry Juice Concentrate vs Boiled Broccoli:

• Raspberry Juice Concentrate has 4 times more Vitamin B1, 2.8 times more Vitamin B2, 7 times more Vitamin B3, 4.4 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 12 times more Vitamin B9, 1.7 times more Vitamin C and 24.2 times more Vitamin E than Raspberry Juice Concentrate.

Comparing minerals per 1 pound for Raspberry Juice Concentrate vs Boiled Broccoli:

• Raspberry Juice Concentrate has 2.4 times more Calcium, 2.3 times more Copper, 1.7 times more Iron, 5.3 times more Magnesium, 24.1 times more Manganese, 1.5 times more Phosphorus, 4 times more Potassium and 2.9 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.1 times more Sodium and 2.2 times more Water than Raspberry Juice Concentrate.

Comparison of macro-nutrients per 1 pound:

• Raspberry Juice Concentrate has 6.3 times more Energy, 3.3 times more Fat, 7.4 times more Carbohydrate, 27.5 times more Sugars, 27.2 times more Fructose and 1.3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 39.7 times more Omega 3 and 3 times more Fiber than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Glucose and Sucrose in 1 lb.