Comparing Nutrients in 1 kilogram Golden RaisinsVS Broccoli

Macros Ratio

Protein Fat Carbs

Golden Raisins

95%

Broccoli

27%

65%

1 kg ▼

Macro Nutrients

Golden Raisinsvs Broccoli

104%3010kcal

Energy

11.7%340kcal

3010 kcalvs340 kcal

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

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2.06%2g

Fat

3.8%3.7g

2 gvs3.7 g

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

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2.03%0.65g

Saturated Fat

3.56%1.14g

0.65 gvs1.14 g

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

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12%0.19g

Omega 3

39.4%0.63g

0.19 gvs0.63 g

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

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2.24%0.38g

Omega 6

2.9%0.49g

0.38 gvs0.49 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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616%800g

Carbohydrate

51%66.4g

800 gvs66.4 g

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

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906%657g

Sugars

23.4%17g

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

657 gvs17 g

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

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479%347g

Fructose

9.38%6.8g

≤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]

347 gvs6.8 g

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

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%310g

Glucose

%4.9g

310 gvs4.9 g

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

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%0g

Sucrose

%1g

0 gvs1 g

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

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87%33g

Fiber

68.4%26g

33 gvs26 g

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

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58.6%32.8g

Protein

50.4%28g

32.8 gvs28 g

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

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Vitamins

Golden Raisinsvs Broccoli

0%0μg

Vitamin A

34.4%310μg

RAE, retinol activity equivalents

0 μgvs310 μg

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

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6.67%0.08mg

Vitamin B1

59%0.71mg

Thiamine

0.08 mgvs0.71 mg

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

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147%1.9mg

Vitamin B2

90%1.17mg

Riboflavin

1.9 mgvs1.17 mg

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

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71.4%11.4mg

Vitamin B3

40%6.4mg

Niacin, nicotinic acid, niacinamide

11.4 mgvs6.4 mg

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

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Vitamin B5

115%5.73mg

Pantothenic acid

NA mgvs5.73 mg

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

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248%3.23mg

Vitamin B6

135%1.75mg

Pyridoxine

3.23 mgvs1.75 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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7.5%30μg

Vitamin B9

158%630μg

Folates and Folic Acid

30 μgvs630 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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35.6%32mg

Vitamin C

991%892mg

Ascorbic acid

32 mgvs892 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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8%1.2mg

Vitamin E

52%7.8mg

Tocopherols and Tocotrienols

1.2 mgvs7.8 mg

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

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29%35μg

Vitamin K

847%1016μg

Phytomenadione or phylloquinone

35 μgvs1016 μg

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

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Minerals

Golden Raisinsvs Broccoli

64%640mg

Calcium

47%470mg

640 mgvs470 mg

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

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253%2.28mg

Copper

54.4%0.49mg

2.28 mgvs0.49 mg

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

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Fluoride

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

NA μgvsNA μg

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

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123%9.8mg

Iron

91%7.3mg

9.8 mgvs7.3 mg

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

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83.3%350mg

Magnesium

50%210mg

350 mgvs210 mg

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

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98%2.26mg

Manganese

91%2.1mg

2.26 mgvs2.1 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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144%1010mg

Phosphorus

94%660mg

1010 mgvs660 mg

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

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219%7460mg

Potassium

93%3160mg

7460 mgvs3160 mg

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

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12.7%7μg

Selenium

45.5%25μg

7 μgvs25 μg

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

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16%240mg

Sodium

22%330mg

240 mgvs330 mg

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

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33.6%3.7mg

Zinc

37.3%4.1mg

3.7 mgvs4.1 mg

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

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4.03%149g

Water

24%893g

149 gvs893 g

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

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Lets compare vitamin content per 1 kilogram of Golden Raisins vs Broccoli:

Golden Seedless Raisins have 1.6 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Broccoli.
While Raw Broccoli contains more Vitamin A, 8.9 times more Vitamin B1, 21 times more Vitamin B9, 27.9 times more Vitamin C, 6.5 times more Vitamin E and 29 times more Vitamin K than Golden Seedless Raisins.
Both Golden Seedless Raisins as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Golden Raisins vs Broccoli:

Golden Seedless Raisins have 1.4 times more Calcium, 4.7 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus and 2.4 times more Potassium than Raw Broccoli.
While Raw Broccoli contains 3.6 times more Selenium, 1.4 times more Sodium and 6 times more Water than Golden Seedless Raisins.
Both Golden Seedless Raisins and Raw Broccoli have similar amounts of Manganese and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Golden Seedless Raisins have 8.9 times more Energy, 12.1 times more Carbohydrate, 38.6 times more Sugars, 51 times more Fructose and 1.3 times more Fiber than Raw Broccoli.
While Raw Broccoli contains 3.3 times more Omega 3 than Golden Seedless Raisins.
Both Golden Seedless Raisins and Raw Broccoli have similar amounts of Protein per 1 kg.
Both Golden Seedless Raisins as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Golden RaisinsVS Dark RaisinsBroccoliVS Dark RaisinsGolden RaisinsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 1 kilogram Golden RaisinsVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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