Comparing Nutrients in 7 ounces Boiled Broccoli VS Dark Raisins

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Dark Raisins	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	20.5% 593kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.46% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	121% 157g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	178% 129g	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	2.03% 1.47g	95% 69g	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	% 0.97g	% 60.5g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dark Raisins	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	9.5% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	26.6% 0.35mg	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	53.6% 214μg	2.5% 9.92μg	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	143% 129mg	5.07% 4.56mg	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	19% 2.88mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dark Raisins	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	60% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	11.6% 464μg	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	16.6% 1.33mg	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	24.2% 0.56mg	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	19% 133mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	43.4% 1476mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.83% 30.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Dark Raisins:

• Boiled and Drained Broccoli has more Vitamin A, 21.6 times more Vitamin B9, 28.2 times more Vitamin C, 12.1 times more Vitamin E and 40.3 times more Vitamin K than Dark Seedless Raisins.
• While Dark Seedless Raisins contain 1.7 times more Vitamin B1 and 1.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dark Seedless Raisins have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.
• Both Boiled and Drained Broccoli as well as Dark Seedless Raisins have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Dark Raisins:

• Boiled and Drained Broccoli has 2.7 times more Selenium, 1.6 times more Sodium, 1.3 times more Zinc and 5.8 times more Water than Dark Seedless Raisins.
• While Dark Seedless Raisins contain 1.6 times more Calcium, 4.5 times more Copper, 58.5 times more Fluoride, 2.7 times more Iron, 1.7 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus and 2.5 times more Potassium than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 8.5 times more Omega 3 than Dark Seedless Raisins.
• While Dark Seedless Raisins contain 8.5 times more Energy, 11 times more Carbohydrate, 46.9 times more Sugars, 46.9 times more Fructose, 1.4 times more Fiber and 1.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dark Seedless Raisins have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.