Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Seedless Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	12% 16g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	16.5% 12g	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	NA	8.35% 6.05g	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	NA	% 5.58g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	11% 6.15g	3.6% 2.02g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	9.16% 0.12mg	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	27.8% 111μg	14.4% 57.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88.4% 79.6mg	14% 12.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.5% 2.6mg	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	15% 0.13mg	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	15% 1.2mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	29.6% 0.68mg	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	14% 97mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Seedless Raspberries Puree per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Seedless Raspberries Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Seedless Raspberries Puree:

• 7 ounces of Cooked Chopped Frozen Broccoli have 25.5 times more Vitamin A, 2.2 times more Vitamin B6, 1.9 times more Vitamin B9 and 6.3 times more Vitamin C than Seedless Raspberries Puree.
• While 7 oz of Seedless Raspberries Puree contain 1.6 times more Vitamin B1 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Seedless Raspberries Puree provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E per seven ounces.
• 7 ounces of Seedless Raspberries Puree have insufficient amounts of Vitamin A

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Seedless Raspberries Puree:

• 7 ounces of Cooked Chopped Frozen Broccoli have 2.4 times more Calcium, 2.5 times more Phosphorus and 1.6 times more Zinc than Seedless Raspberries Puree.
• While 7 oz of Seedless Raspberries Puree contain 2 times more Copper, 1.8 times more Iron and 1.5 times more Manganese than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Seedless Raspberries Puree contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Seedless Raspberries Puree lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 3.3 times more Fiber and 3 times more Protein than Seedless Raspberries Puree.
• While 7 oz of Seedless Raspberries Puree contain 1.5 times more Carbohydrate and 4.1 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Seedless Raspberries Puree offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Seedless Raspberries Puree provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Broccoli as well as Seedless Raspberries Puree provide inadequate amounts of Energy and Omega 6 in seven ounces.