Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Boysenberries, canned, heavy syrup

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Boysenberries, canned, heavy syrup	4%	1%	95%

Macro Nutrients

	Cooked Broccoli Raab	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	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	4.76% 6.2g	34% 44.3g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	NA	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	0.66% 0.48g	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Vitamin A	50% 450μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	4.43% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	5.8% 0.075mg	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	35.2% 141μg	17% 67.5μg	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	81.6% 73.4mg	13.7% 12.3mg	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	33.5% 5.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Calcium	23.4% 234mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	15.4% 0.14mg	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	31.5% 2.52mg	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	21.6% 0.5mg	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	23.2% 163mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.1% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Boysenberries, canned, heavy syrup per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Boysenberries, canned, heavy syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Boysenberries, canned, heavy syrup:

• 7 ounces of Cooked Broccoli Raab have 113.5 times more Vitamin A, 6.5 times more Vitamin B1, 4.8 times more Vitamin B2, 8.8 times more Vitamin B3, 3.4 times more Vitamin B5, 5.8 times more Vitamin B6, 2.1 times more Vitamin B9 and 6 times more Vitamin C than Boysenberries, canned, heavy syrup.
• 7 ounces of Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin A and Vitamin B3
• Both Cooked Broccoli Raab as well as Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Boysenberries, canned, heavy syrup:

• 7 ounces of Cooked Broccoli Raab have 6.6 times more Calcium, 3 times more Iron, 2.5 times more Magnesium, 1.5 times more Manganese, 8.2 times more Phosphorus, 3.8 times more Potassium, 3.3 times more Selenium, 18.7 times more Sodium and 2.8 times more Zinc than Boysenberries, canned, heavy syrup.
• Both Cooked Broccoli Raab and Boysenberries, canned, heavy syrup contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Boysenberries, canned, heavy syrup lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 8.7 times more Omega 3 and 3.9 times more Protein than Boysenberries, canned, heavy syrup.
• While 7 oz of Boysenberries, canned, heavy syrup contain 3.5 times more Energy and 7.2 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boysenberries, canned, heavy syrup offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 3 and Protein
• Both Cooked Broccoli Raab as well as Boysenberries, canned, heavy syrup provide inadequate amounts of Omega 6 in seven ounces.