Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Raspberries Puree	Recommended Dietary Allowance
Energy	0.97% 28kcal	1.9% 55kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	1.75% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	8.85% 11.5g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	9.05% 6.56g	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	NA	4.55% 3.3g	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	NA	% 3.05g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	7.9% 3g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	1.96% 1.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	2.88% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	2.85% 0.037mg	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	14% 56μg	7.5% 30μg	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	44.6% 40mg	16.2% 14.6mg	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	8.8% 1.32mg	5.13% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Raspberries Puree	Recommended Dietary Allowance
Calcium	3.3% 33mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	9.56% 0.086mg	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	7.63% 0.61mg	8.63% 0.69mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	29.4% 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	7% 49mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	5.74% 195mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Raspberries Puree per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Chopped Frozen Broccoli versus 100 g of Raspberries Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Raspberries Puree:

• 100 grams of Cooked Chopped Frozen Broccoli have 10.2 times more Vitamin A, 3.5 times more Vitamin B6, 1.9 times more Vitamin B9, 2.7 times more Vitamin C and 1.7 times more Vitamin E than Raspberries Puree.
• While 100 g of Raspberries Puree with Seeds contain 1.5 times more Vitamin B1 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Raspberries Puree provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 100 grams.
• 100 grams of Raspberries Puree have insufficient amounts of Vitamin A

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Raspberries Puree:

• 100 grams of Cooked Chopped Frozen Broccoli have 1.4 times more Calcium and 1.6 times more Phosphorus than Raspberries Puree.
• While 100 g of Raspberries Puree with Seeds contain 2.5 times more Copper, 1.9 times more Magnesium, 3 times more Manganese and 1.4 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Raspberries Puree contain similar levels of Iron, Zinc and Water per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Chopped Frozen Broccoli have 1.5 times more Omega 3 and 2.8 times more Protein than Raspberries Puree.
• While 100 g of Raspberries Puree with Seeds contain 2.2 times more Carbohydrate, 4.5 times more Sugars and 1.4 times more Fiber than Boiled Chopped Frozen Broccoli.
• 100 grams of Raspberries Puree provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Raspberries Puree with Seeds provide inadequate amounts of Energy and Omega 6 in 100 grams.