Comparing Nutrients in 500 calories Raspberry Juice Concentrate VS Boiled Broccoli

Weight per 500 calories

• Raspberry Juice Concentrate: 226g
• Boiled Broccoli: 1429g

Raspberry Juice Concentrate has 6.3 times more energy per 100g than Boiled Broccoli. It has above average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Raspberry Juice Concentrate or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.03g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	0.42% 0.007g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	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	93% 120g	79% 103g	130g per day for Men 19-50 years
Sugars	119% 86.4g	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	62.7% 45.5g	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	% 38.7g	% 7g	g per day for Men 19-50 years
Sucrose	% 2.33g	% 1.14g	g per day for Men 19-50 years
Fiber	6.55% 2.5g	124% 47g	38g per day for Men 19-50 years
Protein	12.3% 6.88g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.1mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.5% 0.57mg	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	5.1% 20.4μg	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	96% 86mg	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	0.9% 0.14mg	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

	Raspberry Juice Concentrate	Boiled Broccoli	Recommended Dietary Allowance
Calcium	22% 219mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	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	33% 2.62mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	60.3% 253mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	459% 10.6mg	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	32.3% 226mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	78.4% 2665mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	NA	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.6mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	26.5% 2.9mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	2.5% 93g	34.5% 1275g	3700g per day for Men 19-50 years

Raspberry Juice Concentrate VS Boiled Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Raspberry Juice Concentrate or Boiled Broccoli?

Lets compare vitamin content per 500 calories of Raspberry Juice Concentrate vs Boiled Broccoli:

• 500 kcal of Boiled and Drained Broccoli contain more Vitamin A, 1.6 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B5, 5.1 times more Vitamin B6, 75.8 times more Vitamin B9, 10.8 times more Vitamin C and 152.6 times more Vitamin E than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Boiled Broccoli provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Raspberry Juice Concentrate have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E

Comparing minerals per 500 calories for Raspberry Juice Concentrate vs Boiled Broccoli:

• 500 calories of Raspberry Juice Concentrate have 3.8 times more Manganese than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 2.6 times more Calcium, 2.8 times more Copper, 3.6 times more Iron, 4.2 times more Phosphorus, 1.6 times more Potassium, 25.9 times more Sodium, 2.2 times more Zinc and 13.7 times more Water than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Boiled Broccoli contain similar levels of Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Raspberry Juice Concentrate have 4.4 times more Sugars and 4.3 times more Fructose than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 250.5 times more Omega 3, 18.9 times more Fiber and 4.9 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Boiled Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Raspberry Juice Concentrate provide inadequate amounts of Omega 3 and Fiber
• Both Raspberry Juice Concentrate as well as Boiled and Drained Broccoli provide inadequate amounts of Omega 6 in 500 calories.