Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Golden Raisins

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Golden Raisins	4%	1%	95%

Macro Nutrients

	Cooked Broccoli Raab	Golden Raisins	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	20.6% 597kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.44% 0.075g	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	122% 159g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	180% 130g	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	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	% 0.46g	% 61.5g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Golden Raisins	Recommended Dietary Allowance
Vitamin A	50% 450μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	1.32% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	49.3% 0.64mg	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	1.5% 5.95μg	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	7.06% 6.35mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Golden Raisins	Recommended Dietary Allowance
Calcium	23.4% 234mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	50.3% 0.45mg	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	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	19.5% 0.45mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.8% 29.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Golden Raisins per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Golden Raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Golden Raisins:

• 7 ounces of Cooked Broccoli Raab have more Vitamin A, 21.1 times more Vitamin B1, 1.8 times more Vitamin B3, 23.7 times more Vitamin B9, 11.6 times more Vitamin C, 21.1 times more Vitamin E and 73.1 times more Vitamin K than Golden Raisins.
• While 7 oz of Golden Seedless Raisins contain 1.4 times more Vitamin B2 and 1.5 times more Vitamin B6 than Cooked Broccoli Raab.
• 7 ounces of Golden Raisins have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin E
• Both Cooked Broccoli Raab as well as Golden Seedless Raisins have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Golden Raisins:

• 7 ounces of Cooked Broccoli Raab have 1.8 times more Calcium, 1.3 times more Iron, 1.7 times more Manganese, 1.9 times more Selenium, 2.3 times more Sodium, 1.5 times more Zinc and 6.1 times more Water than Golden Raisins.
• While 7 oz of Golden Seedless Raisins contain 3 times more Copper, 1.3 times more Magnesium and 2.2 times more Potassium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Golden Raisins contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Golden Raisins lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 10.6 times more Omega 3 than Golden Raisins.
• While 7 oz of Golden Seedless Raisins contain 12 times more Energy, 25.6 times more Carbohydrate, 106 times more Sugars and 144.6 times more Fructose than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Golden Raisins offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Golden Raisins provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Golden Seedless Raisins provide inadequate amounts of Omega 6 in seven ounces.