Comparing Nutrients in 100 calories Frozen Broccoli Spears VS Seedless Raspberries Puree

Weight per 100 calories

• Frozen Broccoli Spears: 345g
• Seedless Raspberries Puree: 244g

Seedless Raspberries Puree have 1.4 times more energy per unit of mass than Frozen Broccoli Spears, which is low in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 100 calories - Frozen Broccoli Spears or Seedless Raspberries Puree?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Frozen Broccoli Spears	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	2.2% 2.12g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	7.16% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	15% 19.5g	130g per day for Men 19-50 years
Sugars	7% 5.07g	20.3% 14.7g	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	10.3% 7.44g	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	% 6.85g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	5.78% 2.2g	38g per day for Men 19-50 years
Protein	19% 10.6g	4.44% 2.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	22% 197μg	0.54% 4.88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.96% 1.6mg	7.47% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	11.3% 0.15mg	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	81% 324μg	17.7% 70.7μg	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	262% 236mg	17.3% 15.6mg	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	31% 4.66mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	14% 141mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	13.8% 0.12mg	18.4% 0.17mg	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% 2.5mg	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	8.7% 36.6mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	36.4% 0.84mg	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	29% 203mg	6.97% 48.8mg	700mg per day for Men 19-50 years
Potassium	25.4% 862mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	NA	55μg per day for Men 19-50 years
Sodium	3.9% 58.6mg	0.65% 9.76mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	8.44% 312g	5.9% 219g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Seedless Raspberries Puree Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Broccoli Spears or Seedless Raspberries Puree?

Lets compare vitamin content per 100 calories of Frozen Broccoli Spears vs Seedless Raspberries Puree:

• 100 calories of Frozen Broccoli Spears have 40.3 times more Vitamin A, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 4.1 times more Vitamin B6, 4.6 times more Vitamin B9, 15.1 times more Vitamin C and 1.2 times more Vitamin E than Seedless Raspberries Puree.
• Both Frozen Broccoli Spears and Seedless Raspberries Puree provide similar amounts of Vitamin B1 and Vitamin B5 per 100 calories.
• 100 calories of Seedless Raspberries Puree have insufficient amounts of Vitamin A

Comparing minerals per 100 calories for Frozen Broccoli Spears vs Seedless Raspberries Puree:

• 100 calories of Frozen Broccoli Spears have 4.1 times more Calcium, 1.5 times more Magnesium, 4.2 times more Phosphorus, 2.1 times more Potassium, 6 times more Sodium, 2.7 times more Zinc and 1.4 times more Water than Seedless Raspberries Puree.
• While 100 kcal of Seedless Raspberries Puree contain 1.3 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Seedless Raspberries Puree contain similar levels of Iron and Manganese per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Broccoli Spears have 3.8 times more Omega 3, 4.7 times more Fiber and 4.2 times more Protein than Seedless Raspberries Puree.
• While 100 kcal of Seedless Raspberries Puree contain 1.8 times more Fat and 2.9 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Seedless Raspberries Puree offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Frozen Broccoli Spears as well as Seedless Raspberries Puree provide inadequate amounts of Omega 6 in 100 calories.