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Compare Nutrients in 100 grams Seeded RaisinsVS Broccoli

Macros Ratio

ProteinsFatsCarbs

Seeded Raisins
3%
2%
95%
Broccoli
33%
10%
57%

Vitamins

100gRDA for Men 19-30 years
Seeded RaisinsBroccoli
Vitamin A
0%
3.44%
0 μg31 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
9.33%
5.9%
0.112 mg0.071 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
14%
9%
0.182 mg0.117 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
6.96%
4%
1.114 mg0.639 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
14%
13%
0.188 mg0.175 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
6%
99%
5.4 mg89.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
NA
5.2%
NA mg0.78 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
84.7%
NA μg101.6 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
0.75%
15.8%
3 μg63 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Seeded RaisinsBroccoli
Calcium
2.8%
4.7%
28 mg47 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
33.6%
5.44%
0.302 mg0.049 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
32%
9.13%
2.59 mg0.73 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
7.5%
5.25%
30 mg21 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
11.6%
9.13%
0.267 mg0.21 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
10.7%
9.43%
75 mg66 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
17.6%
6.72%
825 mg316 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
1.1%
4.55%
0.6 μg2.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
1.87%
2.2%
28 mg33 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
1.64%
3.73%
0.18 mg0.41 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Seeded Raisins vs Broccoli:
Seeded Raisins have 1.6 times more Thiamine, 1.6 times more Vitamin B2 and 1.7 times more Vitamin B3 than Raw Broccoli. While Raw Broccoli contains 16.5 times more Vitamin C and 21 times more Folate than Seeded Raisins. Both Seeded Raisins and Raw Broccoli have similar amounts of Vitamin B6 per 100g.

Comparing minerals per 100 grams for Seeded Raisins vs Broccoli:
Seeded Raisins have 6.2 times more Copper, 3.5 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese and 2.6 times more Potassium than Raw Broccoli. While Raw Broccoli contains 1.7 times more Calcium, 4.2 times more Selenium and 2.3 times more Zinc than Seeded Raisins. Both Seeded Raisins and Raw Broccoli have similar amounts of Phosphorus and Sodium per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Seeded RaisinsBroccoli
Fat
0.56%
0.38%
0.54 g0.37 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
4.5%
5.04%
2.52 g2.82 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
60%
5.1%
78.47 g6.64 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
10%
1.17%
296 kcal34 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
NA
2.34%
NA g1.7 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
18%
6.84%
6.8 g2.6 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.56%
0.36%
0.178 g0.114 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
2.3%
3.94%
0.037 g0.063 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.72%
0.29%
0.122 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.45%
2.4%
16.57 g89.3 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Seeded Raisins have 11.8 times more Carbohydrate, 8.7 times more Energy and 2.6 times more Fiber than Raw Broccoli. While Raw Broccoli contains 1.7 times more Omega 3 and 5.4 times more Water than Seeded Raisins. Both Seeded Raisins and Raw Broccoli have similar amounts of Protein per 100g.Both Seeded Raisins as well as Raw Broccoli have insufficient amounts of Fat and Omega 6 in 100g.