Comparing Nutrients in 500 calories Seedless Raspberries Puree VS Boiled Broccoli

Weight per 500 calories

• Seedless Raspberries Puree: 1220g
• Boiled Broccoli: 1429g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Seedless Raspberries Puree or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Seedless Raspberries Puree	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.52g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	79% 103g	130g per day for Men 19-50 years
Sugars	102% 73.7g	27.4% 20g	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	51.3% 37g	14.6% 10.6g	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	% 34.3g	% 7g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 1.14g	g per day for Men 19-50 years
Fiber	29% 11g	124% 47g	38g per day for Men 19-50 years
Protein	22.2% 12.4g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	2.7% 24.4μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.2mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.98mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.6% 3.8mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.3% 0.73mg	220% 2.86mg	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	88.4% 354μg	386% 1543μg	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	86.7% 78mg	1030% 927mg	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	125% 18.8mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Boiled Broccoli	Recommended Dietary Allowance
Calcium	17% 171mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	165% 13mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	43.6% 183mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	120% 2.77mg	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	35% 244mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	60.6% 2061mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	NA	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	3.25% 48.8mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	29.6% 1094g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Seedless Raspberries Puree vs Boiled Broccoli:

• Seedless Raspberries Puree have 1.2 times more Vitamin B1 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 45.1 times more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 2.3 times more Vitamin B5, 3.9 times more Vitamin B6, 4.4 times more Vitamin B9 and 11.9 times more Vitamin C than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Boiled and Drained Broccoli have similar amounts of Vitamin E per 500 kcal.

Comparing minerals per 500 calories for Seedless Raspberries Puree vs Boiled Broccoli:

• Seedless Raspberries Puree have 1.4 times more Iron and 1.5 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.3 times more Calcium, 1.6 times more Magnesium, 3.9 times more Phosphorus, 2 times more Potassium, 12 times more Sodium and 2.9 times more Zinc than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Boiled and Drained Broccoli have similar amounts of Copper and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Seedless Raspberries Puree have 1.8 times more Fat, 3.7 times more Sugars and 3.5 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3 times more Omega 3, 4.3 times more Fiber and 2.7 times more Protein than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Seedless Raspberries Puree as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Glucose and Sucrose in 500 kcal.