Comparing Nutrients in 100 calories Frozen Broccoli Spears VS Canned Cranberry Sauce sweetened

Weight per 100 calories

• Frozen Broccoli Spears: 345g
• Canned Cranberry Sauce sweetened: 63g

Canned Cranberry Sauce sweetened has 5.5 times more energy per unit of mass than Frozen Broccoli Spears, which is above average in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 100 calories - Frozen Broccoli Spears or Canned Cranberry Sauce sweetened?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Frozen Broccoli Spears	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	0.097% 0.094g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.014% 0.004g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	0.47% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.07% 0.012g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	19.5% 25.4g	130g per day for Men 19-50 years
Sugars	7% 5.07g	27.5% 20g	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	8.46% 6.13g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 0.063g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	1.82% 0.69g	38g per day for Men 19-50 years
Protein	19% 10.6g	1% 0.57g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	22% 197μg	0.14% 1.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	0.79% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	1% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.96% 1.6mg	0.39% 0.063mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	0.68% 0.009mg	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	81% 324μg	0.16% 0.63μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	262% 236mg	0.7% 0.63mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31% 4.66mg	3.9% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	0.73% 0.88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	14% 141mg	0.19% 1.9mg	1000mg per day for Men 19-50 years
Copper	13.8% 0.12mg	1.8% 0.016mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.03% 1.2μg	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	31% 2.5mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	0.3% 1.26mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	2% 0.046mg	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	29% 203mg	0.36% 2.5mg	700mg per day for Men 19-50 years
Potassium	25.4% 862mg	0.52% 17.6mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	0.46% 0.25μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.6mg	0.21% 3.14mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	0.17% 0.019mg	11mg per day for Men 19-50 years
Water	8.44% 312g	0.99% 36.8g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Canned Cranberry Sauce Sweetened Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Broccoli Spears or Canned Cranberry Sauce sweetened?

Lets compare vitamin content per 100 calories of Frozen Broccoli Spears vs Canned Cranberry Sauce sweetened:

• 100 calories of Frozen Broccoli Spears have 156.3 times more Vitamin A, 26.3 times more Vitamin B1, 29.8 times more Vitamin B2, 25.3 times more Vitamin B3, 68.5 times more Vitamin B6, 515.4 times more Vitamin B9, 374.5 times more Vitamin C, 8 times more Vitamin E and 397.1 times more Vitamin K than Canned Cranberry Sauce sweetened.
• 100 calories of Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Frozen Broccoli Spears as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Frozen Broccoli Spears vs Canned Cranberry Sauce sweetened:

• 100 calories of Frozen Broccoli Spears have 74.9 times more Calcium, 7.6 times more Copper, 9.6 times more Iron, 43.9 times more Magnesium, 19.2 times more Manganese, 80.9 times more Phosphorus, 49 times more Potassium, 26 times more Selenium, 18.6 times more Sodium, 62.1 times more Zinc and 8.5 times more Water than Canned Cranberry Sauce sweetened.
• 100 calories of Canned Cranberry Sauce sweetened lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Broccoli Spears have 57.1 times more Omega 3, 15 times more Fiber and 18.6 times more Protein than Canned Cranberry Sauce sweetened.
• While 100 kcal of Canned Cranberry Sauce sweetened contain 1.4 times more Carbohydrate and 3.9 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Cranberry Sauce sweetened offer comparable quantities of Energy per 100 calories.
• 100 calories of Canned Cranberry Sauce sweetened provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Broccoli Spears as well as Canned Cranberry Sauce sweetened provide inadequate amounts of Omega 6 in 100 calories.