Comparing Nutrients in 100 calories Cooked Chopped Frozen Broccoli VS Nance, canned, syrup, drained

Weight per 100 calories

• Cooked Chopped Frozen Broccoli: 357g
• Nance, canned, syrup, drained: 105g

Nance, canned, syrup, drained has 3.4 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is average in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 100 calories - Cooked Chopped Frozen Broccoli or Nance, canned, syrup, drained?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Nance, canned, syrup, drained	2%	11%	87%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Nance, canned, syrup, drained	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	NA	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	18.5% 24g	130g per day for Men 19-50 years
Sugars	7.24% 5.25g	22.7% 16.5g	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	NA	12% 8.6g	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	NA	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.074g	g per day for Men 19-50 years
Fiber	28% 10.7g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	19.8% 11g	1.05% 0.59g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Nance, canned, syrup, drained	Recommended Dietary Allowance
Vitamin A	20.2% 182μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	1.97% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	1.2% 0.016mg	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	50% 200μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	159% 143mg	12.6% 11.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.4% 4.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	262% 315μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Nance, canned, syrup, drained	Recommended Dietary Allowance
Calcium	11.8% 118mg	4.42% 44.2mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	6.2% 0.056mg	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	27.2% 2.18mg	4.87% 0.39mg	8mg per day for Men 19-50 years
Magnesium	11% 46.4mg	4% 17mg	420mg per day for Men 19-50 years
Manganese	34.6% 0.8mg	7.87% 0.18mg	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	25% 175mg	1.05% 7.37mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	NA	55μg per day for Men 19-50 years
Sodium	2.6% 39.3mg	0.56% 8.42mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	0.57% 0.063mg	11mg per day for Men 19-50 years
Water	8.76% 324g	2.13% 78.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Chopped Frozen Broccoli vs Nance, canned, syrup, drained:

• Boiled Chopped Frozen Broccoli has 12.4 times more Vitamin B1, 13.7 times more Vitamin B2, 5.2 times more Vitamin B3, 29.4 times more Vitamin B6 and 12.6 times more Vitamin C than Nance, canned, syrup, drained.

Comparing minerals per 100 calories for Cooked Chopped Frozen Broccoli vs Nance, canned, syrup, drained:

• Boiled Chopped Frozen Broccoli has 2.7 times more Calcium, 2.2 times more Copper, 5.6 times more Iron, 2.8 times more Magnesium, 4.4 times more Manganese, 23.8 times more Phosphorus, 2.5 times more Potassium, 4.7 times more Sodium, 15.8 times more Zinc and 4.1 times more Water than Nance, canned, syrup, drained.

Comparison of macro-nutrients per 100 calories:

• Boiled Chopped Frozen Broccoli has 1.5 times more Fiber and 18.8 times more Protein than Nance, canned, syrup, drained.
• While Nance, canned, syrup, drained contains 3.1 times more Fat, 1.3 times more Carbohydrate and 3.1 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Nance, canned, syrup, drained have similar amounts of Energy per 100 kcal.
• Both Boiled Chopped Frozen Broccoli as well as Nance, canned, syrup, drained have insufficient amounts of Glucose and Sucrose in 100 kcal.