Comparing Nutrients in 5 ounces Broccoli Raab VS Golden Raisins

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Golden Raisins	4%	1%	95%

Macro Nutrients

	Broccoli Raab	Golden Raisins	Recommended Dietary Allowance
Energy	1.08% 31kcal	14.7% 427kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.32% 0.054g	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	87.3% 113g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	128% 93g	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	68% 49g	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	% 44g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0g	g per day for Men 19-50 years
Fiber	10% 3.83g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	8.3% 4.65g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Golden Raisins	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	0.94% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	35.2% 0.46mg	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	1.06% 4.25μg	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	5.04% 4.54mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Golden Raisins	Recommended Dietary Allowance
Calcium	15.3% 153mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	36% 0.32mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	14% 0.32mg	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	20.5% 143mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	31% 1057mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Golden Raisins per 5 oz

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

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Golden Raisins:

• 5 ounces of Broccoli Raab have more Vitamin A, 20.3 times more Vitamin B1, 27.7 times more Vitamin B9, 6.3 times more Vitamin C, 13.5 times more Vitamin E and 64 times more Vitamin K than Golden Raisins.
• While 5 oz of Golden Seedless Raisins contain 1.5 times more Vitamin B2 and 1.9 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Golden Raisins provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Golden Raisins have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin E
• Both Raw Broccoli Raab as well as Golden Seedless Raisins have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Golden Raisins:

• 5 ounces of Broccoli Raab have 1.7 times more Calcium, 2.2 times more Iron, 1.7 times more Manganese, 1.4 times more Sodium, 2.1 times more Zinc and 6.2 times more Water than Golden Raisins.
• While 5 oz of Golden Seedless Raisins contain 5.4 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus and 3.8 times more Potassium than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Golden Seedless Raisins lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 9.9 times more Omega 3 than Golden Raisins.
• While 5 oz of Golden Seedless Raisins contain 13.7 times more Energy, 28.1 times more Carbohydrate, 172.9 times more Sugars and 204.1 times more Fructose than Raw Broccoli Raab.
• Both Broccoli Raab and Golden Raisins offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Golden Raisins provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Golden Seedless Raisins provide inadequate amounts of Omega 6 in five ounces.