Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Canned Cranberry-orange Relish

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Cranberry-orange Relish	1%	0%	99%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Energy	3.83% 111kcal	24.4% 706kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	141% 183g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	0% 0g	38g per day for Men 19-50 years
Protein	22% 12.3g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	NA	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	55.6% 222μg	NA	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	177% 159mg	79.4% 71.4mg	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	35% 5.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Calcium	13% 131mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	17.6% 0.16mg	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	30.3% 2.42mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	NA	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	27.8% 194mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	NA	11mg per day for Men 19-50 years
Water	9.73% 360g	5.7% 211g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Cranberry-orange Relish per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Canned Cranberry-orange Relish to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Canned Cranberry-orange Relish:

• 14 ounces of Cooked Chopped Frozen Broccoli have 12.8 times more Vitamin A, 1.8 times more Vitamin B1, 4.1 times more Vitamin B2, 4.6 times more Vitamin B3 and 2.2 times more Vitamin C than Canned Cranberry-orange Relish.
• 14 ounces of Canned Cranberry-orange Relish have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• Both Boiled Chopped Frozen Broccoli as well as Canned Cranberry-orange Relish have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Canned Cranberry-orange Relish:

• 14 ounces of Cooked Chopped Frozen Broccoli have 3 times more Calcium, 3.1 times more Iron, 3.3 times more Magnesium, 6.1 times more Phosphorus, 3.7 times more Potassium and 1.7 times more Water than Canned Cranberry-orange Relish.
• While 14 oz of Canned Cranberry-orange Relish contain 2.9 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Cranberry-orange Relish contain similar levels of Copper per 14 ounces.
• 14 ounces of Canned Cranberry-orange Relish lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Fiber and 10.3 times more Protein than Canned Cranberry-orange Relish.
• While 14 oz of Canned Cranberry-orange Relish contain 6.4 times more Energy and 8.6 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 14 ounces of Canned Cranberry-orange Relish provide inadequate amounts of Fiber and Protein