Comparing Nutrients in 500 calories Seedless Raspberries Puree VS Broccoli

Weight per 500 calories

• Seedless Raspberries Puree: 1220g
• Broccoli: 1471g

Seedless Raspberries Puree have 1.2 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Broccoli	27%	8%	65%

Macro Nutrients

	Seedless Raspberries Puree	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.52g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	75% 98g	130g per day for Men 19-50 years
Sugars	102% 73.7g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 1.47g	g per day for Men 19-50 years
Fiber	29% 11g	101% 38.2g	38g per day for Men 19-50 years
Protein	22.2% 12.4g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Broccoli	Recommended Dietary Allowance
Vitamin A	2.7% 24.4μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.2mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.98mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.6% 3.8mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.3% 0.73mg	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Broccoli	Recommended Dietary Allowance
Calcium	17% 171mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	80% 0.72mg	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	165% 13mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	43.6% 183mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	134% 3.1mg	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	139% 971mg	700mg per day for Men 19-50 years
Potassium	60.6% 2061mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	NA	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	3.25% 48.8mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	29.6% 1094g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Seedless Raspberries Puree have 1.6 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 18.7 times more Vitamin A, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 2.2 times more Vitamin B5, 3.5 times more Vitamin B6, 2.6 times more Vitamin B9 and 16.8 times more Vitamin C than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Broccoli have similar amounts of Vitamin B1 per 500 kcal.

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

• Seedless Raspberries Puree have 1.2 times more Iron and 1.4 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 4 times more Calcium, 1.7 times more Magnesium, 4 times more Phosphorus, 2.3 times more Potassium, 9.9 times more Sodium and 2.7 times more Zinc than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Broccoli have similar amounts of Copper and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Seedless Raspberries Puree have 1.9 times more Fat, 2.9 times more Sugars and 3.7 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Saturated Fat, 1.6 times more Omega 3, 3.5 times more Fiber and 3.3 times more Protein than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Seedless Raspberries Puree as well as Raw Broccoli have insufficient amounts of Omega 6, Glucose and Sucrose in 500 kcal.