Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Frozen Chopped Broccoli	Raspberries Puree	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	17.6% 23g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	18% 13g	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	9.03% 6.55g	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	% 6.05g	g per day for Men 19-50 years
Sucrose	NA	% 0.42g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	5.65% 0.073mg	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	15% 59.5μg	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	124% 112mg	32% 29mg	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	16% 2.42mg	10% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Raspberries Puree	Recommended Dietary Allowance
Calcium	11% 111mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	19% 0.17mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	58.3% 1.34mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.6% 170g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Chopped Broccoli have 10.4 times more Vitamin A, 3.5 times more Vitamin B6, 2.2 times more Vitamin B9, 3.9 times more Vitamin C and 1.6 times more Vitamin E than Raspberries Puree.
• While 7 oz of Raspberries Puree with Seeds contain 1.5 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Raspberries Puree provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Raspberries Puree have insufficient amounts of Vitamin A

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

• 7 ounces of Frozen Chopped Broccoli have 2.4 times more Calcium, 1.7 times more Phosphorus and 1.5 times more Zinc than Raspberries Puree.
• While 7 oz of Raspberries Puree with Seeds contain 2.3 times more Copper, 1.4 times more Magnesium and 2.3 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Raspberries Puree contain similar levels of Iron, Potassium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 3.8 times more Omega 3 and 2.6 times more Protein than Raspberries Puree.
• While 7 oz of Raspberries Puree with Seeds contain 2.4 times more Carbohydrate, 4.9 times more Sugars, 4 times more Fructose and 1.4 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Raspberries Puree provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Raspberries Puree with Seeds provide inadequate amounts of Energy and Omega 6 in seven ounces.