Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Seedless Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	4.16% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.36% 0.061g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	12% 8.56g	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	NA	5.96% 4.32g	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	NA	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 0.26g	g per day for Men 19-50 years
Fiber	11% 4.25g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	4.34% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	6.54% 0.085mg	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	20% 79.4μg	10.3% 41μg	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	63% 57mg	10% 9.07mg	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	12.5% 1.87mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	10.7% 0.096mg	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	11% 0.86mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	21% 0.49mg	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	9.92% 69.5mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Seedless Raspberries Puree per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Seedless Raspberries Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Seedless Raspberries Puree:

• 5 ounces of Cooked Chopped Frozen Broccoli have 25.5 times more Vitamin A, 2.2 times more Vitamin B6, 1.9 times more Vitamin B9 and 6.3 times more Vitamin C than Seedless Raspberries Puree.
• While 5 oz of Seedless Raspberries Puree contain 1.6 times more Vitamin B1 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Seedless Raspberries Puree provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E per five ounces.
• 5 ounces of Seedless Raspberries Puree have insufficient amounts of Vitamin A

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Seedless Raspberries Puree:

• 5 ounces of Cooked Chopped Frozen Broccoli have 2.4 times more Calcium, 2.5 times more Phosphorus and 1.6 times more Zinc than Seedless Raspberries Puree.
• While 5 oz of Seedless Raspberries Puree contain 2 times more Copper, 1.8 times more Iron and 1.5 times more Manganese than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Seedless Raspberries Puree contain similar levels of Magnesium, Potassium and Water per five ounces.
• 5 ounces of Seedless Raspberries Puree lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 3.3 times more Fiber and 3 times more Protein than Seedless Raspberries Puree.
• While 5 oz of Seedless Raspberries Puree contain 1.5 times more Carbohydrate and 4.1 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Seedless Raspberries Puree offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Seedless Raspberries Puree provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Broccoli as well as Seedless Raspberries Puree provide inadequate amounts of Energy and Omega 6 in five ounces.