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

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Seedless Raspberries Puree	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	1.4% 41kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.15% 8g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	8.33% 6.04g	2.03% 1.47g	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	4.2% 3.05g	NA	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	2.37% 0.9g	7.9% 3g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	6.23% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	10% 0.13mg	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	7.25% 29μg	14% 56μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.1% 6.4mg	44.6% 40mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.3% 1.54mg	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	73.4% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	3.78% 0.034mg	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	13.5% 1.08mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	9.7% 0.22mg	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	2.86% 20mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	NA	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	2.42% 89.7g	2.45% 91g	3700g per day for Men 19-50 years

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

• Seedless Raspberries Puree have 1.6 times more Vitamin B1 and 1.2 times more Vitamin B2 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 25.5 times more Vitamin A, 2.2 times more Vitamin B6, 1.9 times more Vitamin B9 and 6.3 times more Vitamin C than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B3, Vitamin B5 and Vitamin E per 100 g.

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

• Seedless Raspberries Puree have 2 times more Copper, 1.8 times more Iron and 1.5 times more Manganese than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.4 times more Calcium, 2.5 times more Phosphorus and 1.6 times more Zinc than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Boiled Chopped Frozen Broccoli have similar amounts of Magnesium, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Seedless Raspberries Puree have 1.5 times more Energy, 1.5 times more Carbohydrate and 4.1 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.3 times more Fiber and 3 times more Protein than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Boiled Chopped Frozen Broccoli have similar amounts of Omega 3 per 100 g.
• Both Seedless Raspberries Puree as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 100 g.