Comparing Nutrients in 5 ounces Golden Raisins VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Golden Raisins	4%	1%	95%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Golden Raisins	Boiled Broccoli	Recommended Dietary Allowance
Energy	14.7% 427kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.3% 113g	7.83% 10g	130g per day for Men 19-50 years
Sugars	128% 93g	2.7% 1.97g	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	68% 49g	1.45% 1.05g	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	% 44g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.11g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	8.3% 4.65g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.94% 0.011mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	22% 0.28mg	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	1.06% 4.25μg	38.3% 153μg	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	5.04% 4.54mg	102% 92mg	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	1.13% 0.17mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Raisins	Boiled Broccoli	Recommended Dietary Allowance
Calcium	9.07% 91mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	17.4% 1.4mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	12% 0.27mg	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	20.5% 143mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	31% 1057mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.57% 21g	3.4% 127g	3700g per day for Men 19-50 years

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

• Golden Seedless Raisins have 1.6 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.6 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 7.9 times more Vitamin B1, 36 times more Vitamin B9, 20.3 times more Vitamin C, 12.1 times more Vitamin E and 40.3 times more Vitamin K than Golden Seedless Raisins.
• Both Golden Seedless Raisins as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Golden Seedless Raisins have 1.6 times more Calcium, 3.7 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus and 2.5 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.3 times more Selenium, 1.7 times more Sodium and 6 times more Water than Golden Seedless Raisins.
• Both Golden Seedless Raisins and Boiled and Drained Broccoli have similar amounts of Manganese and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Golden Seedless Raisins have 8.6 times more Energy, 11.1 times more Carbohydrate, 47.3 times more Sugars, 46.9 times more Fructose and 1.4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.3 times more Omega 3 than Golden Seedless Raisins.
• Both Golden Seedless Raisins and Boiled and Drained Broccoli have similar amounts of Fiber per 5 oz.
• Both Golden Seedless Raisins as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.