Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Frozen Loganberries

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Frozen Loganberries	10%	5%	85%

Macro Nutrients

	Cooked Broccoli Raab	Frozen Loganberries	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	2.7% 78kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	5.23% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	14% 18.5g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	15% 11g	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	0.47% 0.34g	NA	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	3.85% 2.15g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Frozen Loganberries	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	7.1% 0.092mg	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	25% 101μg	9.2% 37μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	58.3% 52.4mg	24% 21.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.6mg	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Frozen Loganberries	Recommended Dietary Allowance
Calcium	16.7% 167mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	18.4% 0.17mg	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	22.5% 1.8mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	77% 1.77mg	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	16.6% 116mg	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.24% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Frozen Loganberries per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Frozen Loganberries:

• 5 ounces of Cooked Broccoli Raab have 113.5 times more Vitamin A, 3.4 times more Vitamin B1, 4.1 times more Vitamin B2, 2.4 times more Vitamin B3, 1.8 times more Vitamin B5, 3.4 times more Vitamin B6, 2.7 times more Vitamin B9, 2.4 times more Vitamin C, 2.9 times more Vitamin E and 32.8 times more Vitamin K than Frozen Loganberries.
• 5 ounces of Frozen Loganberries have insufficient amounts of Vitamin A
• Both Cooked Broccoli Raab as well as Frozen Loganberries have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Frozen Loganberries:

• 5 ounces of Cooked Broccoli Raab have 4.5 times more Calcium, 2 times more Iron, 1.3 times more Magnesium, 3.2 times more Phosphorus, 2.4 times more Potassium, 6.5 times more Selenium, 56 times more Sodium and 1.6 times more Zinc than Frozen Loganberries.
• While 5 oz of Frozen Loganberries contain 1.6 times more Copper and 3.3 times more Manganese than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Frozen Loganberries contain similar levels of Water per five ounces.
• 5 ounces of Frozen Loganberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 3.4 times more Omega 3 and 2.5 times more Protein than Frozen Loganberries.
• While 5 oz of Frozen Loganberries contain 4.2 times more Carbohydrate, 12.4 times more Sugars and 1.9 times more Fiber than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab as well as Frozen Loganberries provide inadequate amounts of Energy and Omega 6 in five ounces.