Comparing Nutrients in 1 pound Raspberry Juice Concentrate VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Broccoli	27%	8%	65%

Macro Nutrients

	Raspberry Juice Concentrate	Broccoli	Recommended Dietary Allowance
Energy	34.6% 1002kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	6.27% 6.08g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	186% 241g	23% 30g	130g per day for Men 19-50 years
Sugars	239% 173g	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	126% 91g	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	% 77.6g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 4.67g	% 0.45g	g per day for Men 19-50 years
Fiber	13% 5g	31% 11.8g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	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	94% 1.13mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.54mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	245% 12.2mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.2% 1.13mg	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	10.2% 41μg	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Broccoli	Recommended Dietary Allowance
Calcium	44% 440mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	24.7% 0.22mg	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	65.8% 5.26mg	41.4% 3.3mg	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	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	64.8% 454mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	157% 5343mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	NA	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	17% 1.86mg	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 Broccoli:

• Raspberry Juice Concentrate has 3.5 times more Vitamin B1, 2.9 times more Vitamin B2, 6.1 times more Vitamin B3, 4.7 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 7 times more Vitamin B9, 2.3 times more Vitamin C and 13 times more Vitamin E than Raspberry Juice Concentrate.

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

• Raspberry Juice Concentrate has 2.1 times more Calcium, 2.8 times more Copper, 1.6 times more Iron, 5.3 times more Magnesium, 22.2 times more Manganese, 1.5 times more Phosphorus, 3.7 times more Potassium and 3.1 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 3.3 times more Sodium and 2.2 times more Water than Raspberry Juice Concentrate.

Comparison of macro-nutrients per 1 pound:

• Raspberry Juice Concentrate has 6.5 times more Energy, 3.6 times more Fat, 8 times more Carbohydrate, 22.5 times more Sugars and 29.6 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 21 times more Omega 3 and 2.4 times more Fiber than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Raw Broccoli have similar amounts of Protein per 1 lb.
• Both Raspberry Juice Concentrate as well as Raw Broccoli have insufficient amounts of Omega 6, Glucose and Sucrose in 1 lb.