Comparing Nutrients in 7 ounces Broccoli VS Red Currants

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Red Currants	9%	3%	88%

Macro Nutrients

	Broccoli	Red Currants	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	21% 27.4g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	20% 14.6g	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	1.86% 1.35g	9.66% 7g	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	% 0.97g	% 6.4g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 1.2g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	10% 5.6g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Red Currants	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	2.54% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	10.7% 0.14mg	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	31.3% 125μg	3.97% 16μg	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	197% 177mg	90% 81.4mg	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	10.3% 1.55mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	18% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Red Currants	Recommended Dietary Allowance
Calcium	9.33% 93mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	23.6% 0.21mg	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	18% 1.45mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	16% 0.37mg	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	18.7% 131mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	16% 546mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.5% 167g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Red Currants:

• Raw Broccoli has 15.5 times more Vitamin A, 1.8 times more Vitamin B1, 2.3 times more Vitamin B2, 6.4 times more Vitamin B3, 9 times more Vitamin B5, 2.5 times more Vitamin B6, 7.9 times more Vitamin B9, 2.2 times more Vitamin C, 7.8 times more Vitamin E and 9.2 times more Vitamin K than Raw Red And White Currants.
• Both Raw Broccoli as well as Raw Red And White Currants have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Red Currants:

• Raw Broccoli has 1.4 times more Calcium, 1.6 times more Magnesium, 1.5 times more Phosphorus, 4.2 times more Selenium, 33 times more Sodium and 1.8 times more Zinc than Raw Red And White Currants.
• While Raw Red And White Currants contain 2.2 times more Copper and 1.4 times more Iron than Raw Broccoli.
• Both Raw Broccoli and Raw Red And White Currants have similar amounts of Manganese, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 1.8 times more Omega 3 and 2 times more Protein than Raw Red And White Currants.
• While Raw Red And White Currants contain 1.6 times more Energy, 2.1 times more Carbohydrate, 4.3 times more Sugars, 5.2 times more Fructose and 1.7 times more Fiber than Raw Broccoli.
• Both Raw Broccoli as well as Raw Red And White Currants have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.