Comparing Nutrients in 5 ounces Golden Raisins VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Golden Raisins	4%	1%	95%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Golden Raisins	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	14.7% 427kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.11% 0.018g	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	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	128% 93g	2.87% 2.1g	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	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	% 44g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	11% 4.25g	38g per day for Men 19-50 years
Protein	8.3% 4.65g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.94% 0.011mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	14% 0.18mg	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	20% 79.4μg	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	63% 57mg	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	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Raisins	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	9.07% 91mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	5.35% 0.048mg	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	17.4% 1.4mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	13.7% 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	20.5% 143mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	31% 1057mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.57% 21g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Raisins VS Cooked Chopped Frozen Broccoli per 5 oz

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

Lets compare vitamin content per 5 ounces of Golden Raisins vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Golden Raisins have 2.4 times more Vitamin B2, 2.5 times more Vitamin B3 and 2.5 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 6.9 times more Vitamin B1, 18.7 times more Vitamin B9, 12.5 times more Vitamin C, 11 times more Vitamin E and 25.2 times more Vitamin K than Golden Seedless Raisins.
• 5 ounces of Golden Raisins have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin E
• Both Golden Seedless Raisins as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Golden Raisins vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Golden Raisins have 1.9 times more Calcium, 6.7 times more Copper, 1.6 times more Iron, 2.7 times more Magnesium, 2.1 times more Phosphorus, 5.3 times more Potassium and 1.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 6.1 times more Water than Golden Seedless Raisins.
• Both Golden Raisins and Cooked Chopped Frozen Broccoli contain similar levels of Manganese per five ounces.
• Both Golden Seedless Raisins as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Golden Raisins have 10.8 times more Energy, 15 times more Carbohydrate and 44.7 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 2.2 times more Omega 3 than Golden Seedless Raisins.
• Both Golden Raisins and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Golden Raisins provide inadequate amounts of Omega 3
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Golden Seedless Raisins as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in five ounces.