Comparing Nutrients in 100 calories Raspberry Juice ConcentrateVS Boiled Broccoli

Weight per 100 calories

Raspberry Juice Concentrate

45.2g

Boiled Broccoli

286g

Raspberry Juice Concentrate has 6.3 times more energy per 100g than Boiled Broccoli. It has above average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 100 calories - Raspberry Juice Concentrate or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Raspberry Juice Concentrate

90%

Boiled Broccoli

23%

68%

100 kcal ▼

Macro Nutrients

Raspberry Juice Concentratevs Boiled Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.63%0.61g

Fat

1.2%1.17g

0.61 gvs1.17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.079%0.025g

Saturated Fat

0.71%0.23g

0.025 gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.085%0.001g

Omega 3

21.3%0.34g

0.001 gvs0.34 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.024%0.004g

Omega 6

0.86%0.15g

0.004 gvs0.15 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18.5%24g

Carbohydrate

15.8%20.5g

24 gvs20.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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24%17.3g

Sugars

5.48%3.97g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

17.3 gvs3.97 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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12.5%9.1g

Fructose

2.9%2.1g

≤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]

9.1 gvs2.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%7.74g

Glucose

%1.4g

7.74 gvs1.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.47g

Sucrose

%0.23g

0.47 gvs0.23 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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1.3%0.5g

Fiber

25%9.43g

0.5 gvs9.43 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.46%1.38g

Protein

12%6.8g

1.38 gvs6.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Raspberry Juice Concentratevs Boiled Broccoli

0%0μg

Vitamin A

24.4%220μg

RAE, retinol activity equivalents

0 μgvs220 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9.43%0.11mg

Vitamin B1

15%0.18mg

Thiamine

0.11 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12%0.15mg

Vitamin B2

27%0.35mg

Riboflavin

0.15 mgvs0.35 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11%1.76mg

Vitamin B3

9.88%1.58mg

Niacin, nicotinic acid, niacinamide

1.76 mgvs1.58 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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24.4%1.22mg

Vitamin B5

35%1.76mg

Pantothenic acid

1.22 mgvs1.76 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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8.7%0.11mg

Vitamin B6

44%0.57mg

Pyridoxine

0.11 mgvs0.57 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1%4.07μg

Vitamin B9

77%309μg

Folates and Folic Acid

4.07 μgvs309 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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19%17.2mg

Vitamin C

206%185mg

Ascorbic acid

17.2 mgvs185 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.18%0.027mg

Vitamin E

27.6%4.14mg

Tocopherols and Tocotrienols

0.027 mgvs4.14 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

336%403μg

Phytomenadione or phylloquinone

NA μgvs403 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Raspberry Juice Concentratevs Boiled Broccoli

4.4%44mg

Calcium

11.4%114mg

44 mgvs114 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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6.94%0.062mg

Copper

19.4%0.17mg

0.062 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.29%11.4μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs11.4 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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6.56%0.52mg

Iron

24%1.9mg

0.52 mgvs1.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12%50.7mg

Magnesium

14.3%60mg

50.7 mgvs60 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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92%2.1mg

Manganese

24%0.55mg

2.1 mgvs0.55 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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6.46%45.2mg

Phosphorus

27.3%191mg

45.2 mgvs191 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15.7%533mg

Potassium

24.6%837mg

533 mgvs837 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

8.3%4.57μg

NA μgvs4.57 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.3%4.52mg

Sodium

7.8%117mg

4.52 mgvs117 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.3%0.58mg

Zinc

11.7%1.3mg

0.58 mgvs1.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.5%18.6g

Water

6.9%255g

18.6 gvs255 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Raspberry Juice Concentrate vs Boiled Broccoli:

Boiled and Drained Broccoli contains more Vitamin A, 1.6 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B5, 5.1 times more Vitamin B6, 75.8 times more Vitamin B9, 10.8 times more Vitamin C and 152.6 times more Vitamin E than Raspberry Juice Concentrate.
Both Raspberry Juice Concentrate and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 100 kcal.

Comparing minerals per 100 calories for Raspberry Juice Concentrate vs Boiled Broccoli:

Raspberry Juice Concentrate has 3.8 times more Manganese than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.6 times more Calcium, 2.8 times more Copper, 3.6 times more Iron, 4.2 times more Phosphorus, 1.6 times more Potassium, 25.9 times more Sodium, 2.2 times more Zinc and 13.7 times more Water than Raspberry Juice Concentrate.
Both Raspberry Juice Concentrate and Boiled and Drained Broccoli have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raspberry Juice Concentrate has 4.4 times more Sugars and 4.3 times more Fructose than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.9 times more Fat, 250.5 times more Omega 3, 18.9 times more Fiber and 4.9 times more Protein than Raspberry Juice Concentrate.
Both Raspberry Juice Concentrate and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raspberry Juice Concentrate as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Raspberry Juice ConcentrateVS Sprouted Alfalfa SeedsBoiled BroccoliVS Sprouted Alfalfa SeedsRaspberry Juice ConcentrateVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 100 calories Raspberry Juice ConcentrateVS Boiled Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Raspberry Juice Concentrate or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: