Comparing Nutrients in 7 ounces Broccoli Raab VS Seedless Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Broccoli Raab	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	12% 16g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	% 5.58g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0.36g	g per day for Men 19-50 years
Fiber	14% 5.36g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	3.6% 2.02g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	29% 260μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	21.4% 214mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Seedless Raspberries Puree per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab 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 Broccoli Raab vs Seedless Raspberries Puree:

• 7 ounces of Broccoli Raab have 65.5 times more Vitamin A, 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 2.9 times more Vitamin B6, 2.9 times more Vitamin B9 and 3.2 times more Vitamin C than Seedless Raspberries Puree.
• Both Broccoli Raab and Seedless Raspberries Puree provide similar amounts of 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 Broccoli Raab vs Seedless Raspberries Puree:

• 7 ounces of Broccoli Raab have 7.7 times more Calcium, 2 times more Iron, 1.5 times more Magnesium, 3.7 times more Phosphorus, 8.3 times more Sodium and 4.3 times more Zinc than Seedless Raspberries Puree.
• While 7 oz of Seedless Raspberries Puree contain 1.6 times more Copper than Raw Broccoli Raab.
• Both Broccoli Raab and Seedless Raspberries Puree contain similar levels of Manganese, 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 Broccoli Raab have 4 times more Omega 3, 3 times more Fiber and 3.1 times more Protein than Seedless Raspberries Puree.
• While 7 oz of Seedless Raspberries Puree contain 2.8 times more Carbohydrate, 15.9 times more Sugars and 17.9 times more Fructose than Raw Broccoli Raab.
• 7 ounces of Seedless Raspberries Puree provide inadequate amounts of Protein
• Both Raw Broccoli Raab as well as Seedless Raspberries Puree provide inadequate amounts of Energy and Omega 6 in seven ounces.