Comparing Nutrients in 5 ounces Seedless Raspberries Puree VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Seedless Raspberries Puree	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2% 58kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	12% 8.56g	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	5.96% 4.32g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 0.26g	NA	g per day for Men 19-50 years
Fiber	3.36% 1.28g	11% 4.25g	38g per day for Men 19-50 years
Protein	2.6% 1.45g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.34% 0.69mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	19% 0.25mg	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	10.3% 41μg	33.3% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.07mg	108% 97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.6% 2.2mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2% 20mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	5.67% 0.051mg	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	19% 1.53mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	15.8% 0.36mg	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	4.05% 28.3mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	NA	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Seedless Raspberries Puree VS Frozen Broccoli Spears per 5 oz

Compare the macro and micronutrient content in 5 oz of Seedless Raspberries Puree versus 5 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Seedless Raspberries Puree vs Frozen Broccoli Spears:

• 5 ounces of Seedless Raspberries Puree have 1.3 times more Vitamin B1 and 1.3 times more Vitamin B5 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 28.5 times more Vitamin A, 2.9 times more Vitamin B6, 3.2 times more Vitamin B9 and 10.7 times more Vitamin C than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Frozen Broccoli Spears provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin E per five ounces.
• 5 ounces of Seedless Raspberries Puree have insufficient amounts of Vitamin A

Comparing minerals per 5 ounces for Seedless Raspberries Puree vs Frozen Broccoli Spears:

• 5 ounces of Seedless Raspberries Puree have 1.9 times more Copper, 1.5 times more Iron and 1.3 times more Manganese than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 2.9 times more Calcium, 3 times more Phosphorus, 1.5 times more Potassium and 1.9 times more Zinc than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Frozen Broccoli Spears contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Seedless Raspberries Puree lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Seedless Raspberries Puree have 1.5 times more Carbohydrate and 4.1 times more Sugars than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 2.7 times more Omega 3, 3.3 times more Fiber and 3 times more Protein than Seedless Raspberries Puree.
• 5 ounces of Seedless Raspberries Puree provide inadequate amounts of Protein
• Both Seedless Raspberries Puree as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in five ounces.