Comparing Nutrients in 100 grams Broccoli Raab VS Dark Raisins

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Dark Raisins	4%	1%	95%

Macro Nutrients

	Broccoli Raab	Dark Raisins	Recommended Dietary Allowance
Energy	0.76% 22kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.23% 0.039g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	61% 79.3g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	90% 65g	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	0.23% 0.17g	48% 34.7g	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	% 0.1g	% 30.5g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	12% 4.5g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Dark Raisins	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	13.4% 0.17mg	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	20.8% 83μg	1.25% 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	22.4% 20mg	2.56% 2.3mg	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	11% 1.62mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Dark Raisins	Recommended Dietary Allowance
Calcium	11% 108mg	6.2% 62mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	30.2% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.85% 234μg	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	26.8% 2.14mg	22.4% 1.8mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	12.2% 0.28mg	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	10.4% 73mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	1.73% 26mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Dark Raisins per 100 g

Compare the macro and micronutrient content in 100 g of Broccoli Raab versus 100 g of Dark Raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Broccoli Raab vs Dark Raisins:

• 100 grams of Broccoli Raab have more Vitamin A, 1.5 times more Vitamin B1, 1.6 times more Vitamin B3, 16.6 times more Vitamin B9, 8.8 times more Vitamin C, 13.5 times more Vitamin E and 64 times more Vitamin K than Dark Raisins.
• Both Broccoli Raab and Dark Raisins provide similar amounts of Vitamin B2 and Vitamin B6 per 100 grams.
• 100 grams of Dark Raisins have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• Both Raw Broccoli Raab as well as Dark Seedless Raisins have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Dark Raisins:

• 100 grams of Broccoli Raab have 1.7 times more Calcium, 1.4 times more Manganese, 1.3 times more Sodium, 2.1 times more Zinc and 6 times more Water than Dark Raisins.
• While 100 g of Dark Seedless Raisins contain 6.5 times more Copper, 1.6 times more Magnesium, 1.3 times more Phosphorus and 3.8 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Dark Raisins contain similar levels of Iron per 100 grams.
• Both Raw Broccoli Raab as well as Dark Seedless Raisins lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Raab have 13.5 times more Omega 3 than Dark Raisins.
• While 100 g of Dark Seedless Raisins contain 13.6 times more Energy, 27.8 times more Carbohydrate, 171.5 times more Sugars, 204.1 times more Fructose and 1.7 times more Fiber than Raw Broccoli Raab.
• Both Broccoli Raab and Dark Raisins offer comparable quantities of Protein per 100 grams.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy
• 100 grams of Dark Raisins provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Dark Seedless Raisins provide inadequate amounts of Omega 6 in 100 grams.