Comparing Nutrients in 5 ounces Broccoli Raab VS Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Broccoli Raab	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	1.08% 31kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	25% 32.7g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	38.5% 28g	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	3.3% 1.86g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	4.25% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	2.54% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	3.93% 0.051mg	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	29.4% 118μg	9.57% 38.3μg	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	32% 28.6mg	4.4% 3.97mg	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	15.3% 2.3mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	15.7% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	15.3% 153mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	21% 0.19mg	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	38% 3.03mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	43% 0.99mg	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	14.8% 103mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	4.13% 140mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.55% 131g	2.88% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Blackberries, canned, heavy syrup, solids and liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Blackberries, canned, heavy syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Blackberries, canned, heavy syrup, solids and liquids:

• 5 ounces of Broccoli Raab have 11.9 times more Vitamin A, 6 times more Vitamin B1, 3.3 times more Vitamin B2, 4.3 times more Vitamin B3, 2.1 times more Vitamin B5, 4.8 times more Vitamin B6, 3.1 times more Vitamin B9, 7.2 times more Vitamin C, 2.1 times more Vitamin E and 16.8 times more Vitamin K than Blackberries, canned, heavy syrup, solids and liquids.
• 5 ounces of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Broccoli Raab as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Blackberries, canned, heavy syrup, solids and liquids:

• 5 ounces of Broccoli Raab have 5.1 times more Calcium, 3.3 times more Iron, 1.3 times more Magnesium, 5.2 times more Phosphorus, 2 times more Potassium, 11 times more Sodium, 4.3 times more Zinc and 1.2 times more Water than Blackberries, canned, heavy syrup, solids and liquids.
• While 5 oz of Blackberries, canned, heavy syrup, solids and liquids contain 3.2 times more Copper and 1.8 times more Manganese than Raw Broccoli Raab.
• 5 ounces of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Zinc
• Both Raw Broccoli Raab as well as Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 7 times more Omega 3 and 2.4 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• While 5 oz of Blackberries, canned, heavy syrup, solids and liquids contain 4.2 times more Energy, 8.1 times more Carbohydrate, 51.8 times more Sugars and 1.3 times more Fiber than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 in five ounces.