Comparing Nutrients in 5 ounces Seedless Raspberries Puree VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Broccoli	27%	8%	65%

Macro Nutrients

	Seedless Raspberries Puree	Broccoli	Recommended Dietary Allowance
Energy	2% 58kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	0.41% 0.069g	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	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	12% 8.56g	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0.26g	% 0.14g	g per day for Men 19-50 years
Fiber	3.36% 1.28g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	2.6% 1.45g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Broccoli	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.34% 0.69mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	16.2% 0.81mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	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	Broccoli	Recommended Dietary Allowance
Calcium	2% 20mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	7.7% 0.069mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	13% 0.3mg	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	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	NA	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.42% 127g	3700g per day for Men 19-50 years

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

• Seedless Raspberries Puree have 1.3 times more Vitamin B1 and 2 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 15.5 times more Vitamin A, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 2.9 times more Vitamin B6, 2.2 times more Vitamin B9 and 13.9 times more Vitamin C than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Broccoli have similar amounts of Vitamin B2 per 5 oz.

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

• Seedless Raspberries Puree have 1.4 times more Copper, 1.5 times more Iron and 1.6 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 3.4 times more Calcium, 1.4 times more Magnesium, 3.3 times more Phosphorus, 1.9 times more Potassium, 8.3 times more Sodium and 2.3 times more Zinc than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Raw Broccoli have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Seedless Raspberries Puree have 1.2 times more Energy, 1.2 times more Carbohydrate, 3.6 times more Sugars and 4.5 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Omega 3, 2.9 times more Fiber and 2.8 times more Protein than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 5 oz.