Comparing Nutrients in 5 ounces Boiled Broccoli VS Raspberry Juice Concentrate

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	11% 313kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	0.075% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	58% 75.4g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	74.7% 54g	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	1.45% 1.05g	39.3% 28.5g	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	% 0.69g	% 24.2g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 1.46g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Raspberry Juice Concentrate	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	76.5% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	27.3% 0.35mg	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	38.3% 153μg	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	60% 54mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.7% 2.06mg	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	21.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	20.6% 1.64mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	288% 6.6mg	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	13.6% 95mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	49% 1670mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	3.4% 127g	1.58% 58.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Raspberry Juice Concentrate per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Raspberry Juice Concentrate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Raspberry Juice Concentrate:

• 5 ounces of Boiled Broccoli have 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.
• While 5 oz of Raspberry Juice Concentrate contain 4 times more Vitamin B1, 2.8 times more Vitamin B2, 7 times more Vitamin B3 and 4.4 times more Vitamin B5 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Raspberry Juice Concentrate provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Raspberry Juice Concentrate have insufficient amounts of Vitamin A and Vitamin E

Comparing minerals per 5 ounces for Boiled Broccoli vs Raspberry Juice Concentrate:

• 5 ounces of Boiled Broccoli have 4.1 times more Sodium and 2.2 times more Water than Raspberry Juice Concentrate.
• While 5 oz of Raspberry Juice Concentrate contain 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.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have 39.7 times more Omega 3 and 3 times more Fiber than Raspberry Juice Concentrate.
• While 5 oz of Raspberry Juice Concentrate contain 6.3 times more Energy, 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.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy
• 5 ounces of Raspberry Juice Concentrate provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Raspberry Juice Concentrate provide inadequate amounts of Omega 6 in five ounces.