Comparing Nutrients in 5 ounces Raspberries, canned, red, heavy syrup pack, solids and liquidsVS Broccoli

Macros Ratio

Protein Fat Carbs

Raspberries, canned, red, heavy syrup pack, solids and liquids

96%

Broccoli

27%

65%

5 oz ▼

Macro Nutrients

Raspberries, canned, red, heavy syrup pack, solids and liquidsvs Broccoli

4.45%129kcal

Energy

1.66%48kcal

129 kcalvs48 kcal

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

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0.18%0.17g

Fat

0.54%0.52g

0.17 gvs0.52 g

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

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0.022%0.007g

Saturated Fat

0.5%0.16g

0.007 gvs0.16 g

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

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2.04%0.033g

Omega 3

5.6%0.089g

0.033 gvs0.089 g

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

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0.38%0.064g

Omega 6

0.41%0.069g

0.064 gvs0.069 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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25.5%33g

Carbohydrate

7.24%9.4g

33 gvs9.4 g

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

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39.2%28.4g

Sugars

3.32%2.4g

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

28.4 gvs2.4 g

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

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Fructose

1.33%0.96g

≤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]

NA gvs0.96 g

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

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Glucose

%0.69g

NA gvs0.69 g

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

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Sucrose

%0.14g

NA gvs0.14 g

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

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12.3%4.68g

Fiber

9.7%3.7g

4.68 gvs3.7 g

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

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2.1%1.18g

Protein

7.14%4g

1.18 gvs4 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Raspberries, canned, red, heavy syrup pack, solids and liquidsvs Broccoli

0.31%2.83μg

Vitamin A

4.9%44μg

RAE, retinol activity equivalents

2.83 μgvs44 μg

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

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2.36%0.028mg

Vitamin B1

8.4%0.1mg

Thiamine

0.028 mgvs0.1 mg

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

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3.4%0.044mg

Vitamin B2

12.8%0.17mg

Riboflavin

0.044 mgvs0.17 mg

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

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3.92%0.63mg

Vitamin B3

5.66%0.91mg

Niacin, nicotinic acid, niacinamide

0.63 mgvs0.91 mg

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

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6.95%0.35mg

Vitamin B5

16.2%0.81mg

Pantothenic acid

0.35 mgvs0.81 mg

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

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4.58%0.06mg

Vitamin B6

19%0.25mg

Pyridoxine

0.06 mgvs0.25 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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3.9%15.6μg

Vitamin B9

22.3%89.3μg

Folates and Folic Acid

15.6 μgvs89.3 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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13.7%12.3mg

Vitamin C

140%126mg

Ascorbic acid

12.3 mgvs126 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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5.58%0.84mg

Vitamin E

7.37%1.1mg

Tocopherols and Tocotrienols

0.84 mgvs1.1 mg

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

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6.14%7.37μg

Vitamin K

120%144μg

Phytomenadione or phylloquinone

7.37 μgvs144 μg

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

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Minerals

Raspberries, canned, red, heavy syrup pack, solids and liquidsvs Broccoli

1.56%15.6mg

Calcium

6.66%66.6mg

15.6 mgvs66.6 mg

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

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8.98%0.081mg

Copper

7.7%0.069mg

0.081 mgvs0.069 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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7.44%0.6mg

Iron

13%1.03mg

0.6 mgvs1.03 mg

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

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4.05%17mg

Magnesium

7.1%29.8mg

17 mgvs29.8 mg

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

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14.4%0.33mg

Manganese

13%0.3mg

0.33 mgvs0.3 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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1.82%12.8mg

Phosphorus

13.4%94mg

12.8 mgvs94 mg

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

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3.9%133mg

Potassium

13%448mg

133 mgvs448 mg

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

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0.26%0.14μg

Selenium

6.44%3.54μg

0.14 μgvs3.54 μg

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

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0.28%4.25mg

Sodium

3.1%46.8mg

4.25 mgvs46.8 mg

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

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2.06%0.23mg

Zinc

5.3%0.58mg

0.23 mgvs0.58 mg

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

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2.9%107g

Water

3.42%127g

107 gvs127 g

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

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Lets compare vitamin content per 5 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids vs Broccoli:

Raw Broccoli contains 15.5 times more Vitamin A, 3.6 times more Vitamin B1, 3.8 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B5, 4.2 times more Vitamin B6, 5.7 times more Vitamin B9, 10.3 times more Vitamin C, 1.3 times more Vitamin E and 19.5 times more Vitamin K than Raspberries, canned, red, heavy syrup pack, solids and liquids.
Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Raspberries, canned, red, heavy syrup pack, solids and liquids vs Broccoli:

Raw Broccoli contains 4.3 times more Calcium, 1.7 times more Iron, 1.8 times more Magnesium, 7.3 times more Phosphorus, 3.4 times more Potassium, 25 times more Selenium, 11 times more Sodium and 2.6 times more Zinc than Raspberries, canned, red, heavy syrup pack, solids and liquids.
Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Raw Broccoli have similar amounts of Copper, Manganese and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raspberries, canned, red, heavy syrup pack, solids and liquids have 2.7 times more Energy, 3.5 times more Carbohydrate, 11.8 times more Sugars and 1.3 times more Fiber than Raw Broccoli.
While Raw Broccoli contains 2.7 times more Omega 3 and 3.4 times more Protein than Raspberries, canned, red, heavy syrup pack, solids and liquids.
Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Raspberries, canned, red, heavy syrup pack, solids and liquidsVS Sweetened Red Frozen RaspberriesBroccoliVS Sweetened Red Frozen RaspberriesRaspberries, canned, red, heavy syrup pack, solids and liquidsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 5 ounces Raspberries, canned, red, heavy syrup pack, solids and liquidsVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: