Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Raspberries, canned, red, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%

Macro Nutrients

	Frozen Chopped Broccoli	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	6.23% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	35.7% 46.4g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	55% 40g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	2.94% 1.65g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	9.72% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	6.4% 0.083mg	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	33.2% 133μg	5.46% 22μg	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	124% 112mg	19% 17.3mg	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	16% 2.42mg	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	11% 111mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	12.6% 0.11mg	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	20% 1.6mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	20% 0.46mg	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% 99mg	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.04% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Raspberries, canned, red, heavy syrup pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Raspberries, canned, red, heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Raspberries, canned, red, heavy syrup pack, solids and liquids:

• 7 ounces of Frozen Chopped Broccoli have 26 times more Vitamin A, 2.7 times more Vitamin B1, 3.1 times more Vitamin B2, 3.1 times more Vitamin B6, 6.1 times more Vitamin B9, 6.5 times more Vitamin C, 2.1 times more Vitamin E and 15.6 times more Vitamin K than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Frozen Chopped Broccoli and Raspberries, canned, red, heavy syrup pack, solids and liquids provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A and Vitamin B1
• Both Frozen Chopped Broccoli, Unprepared as well as Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Raspberries, canned, red, heavy syrup pack, solids and liquids:

• 7 ounces of Frozen Chopped Broccoli have 5.1 times more Calcium, 1.9 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 5.6 times more Phosphorus, 2.3 times more Potassium, 28 times more Selenium, 3 times more Zinc and 1.2 times more Water than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While 7 oz of Raspberries, canned, red, heavy syrup pack, solids and liquids contain 1.5 times more Copper than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 4.6 times more Omega 3 and 3.4 times more Protein than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While 7 oz of Raspberries, canned, red, heavy syrup pack, solids and liquids contain 3.5 times more Energy, 4.9 times more Carbohydrate and 14.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Raspberries, canned, red, heavy syrup pack, solids and liquids offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Raspberries, canned, red, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 in seven ounces.