Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS 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	3.97% 115kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.44% 0.075g	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	123% 160g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	174% 126g	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	53.4% 38.7g	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	% 69g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	31.3% 12g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	21.7% 12g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	25% 226μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	4.27% 0.056mg	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	93% 373μg	0.99% 3.97μg	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	301% 271mg	4.4% 3.97mg	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	35.7% 5.36mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	16.3% 163mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.19% 7.54μg	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	35.7% 2.86mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	12.6% 0.29mg	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	33.5% 234mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	3.27% 111mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	9.7% 359g	6.27% 232g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Canned Cranberry Sauce sweetened per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Canned Cranberry Sauce sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Canned Cranberry Sauce sweetened:

• 14 ounces of Frozen Broccoli Spears have 28.5 times more Vitamin A, 4.8 times more Vitamin B1, 5.4 times more Vitamin B2, 4.6 times more Vitamin B3, 12.5 times more Vitamin B6, 94 times more Vitamin B9, 68.3 times more Vitamin C, 1.5 times more Vitamin E and 72.4 times more Vitamin K than Canned Cranberry Sauce sweetened.
• 14 ounces 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 14 ounces.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Canned Cranberry Sauce sweetened:

• 14 ounces of Frozen Broccoli Spears have 13.7 times more Calcium, 1.4 times more Copper, 1.8 times more Iron, 8 times more Magnesium, 3.5 times more Manganese, 14.8 times more Phosphorus, 8.9 times more Potassium, 4.8 times more Selenium, 11.3 times more Zinc and 1.5 times more Water than Canned Cranberry Sauce sweetened.
• 14 ounces of Canned Cranberry Sauce sweetened lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have 10.4 times more Omega 3, 2.7 times more Fiber and 3.4 times more Protein than Canned Cranberry Sauce sweetened.
• While 14 oz of Canned Cranberry Sauce sweetened contain 5.5 times more Energy, 7.6 times more Carbohydrate and 21.6 times more Sugars than Frozen Broccoli Spears.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 14 ounces of Canned Cranberry Sauce sweetened provide inadequate amounts of Omega 3 and Protein
• Both Frozen Broccoli Spears as well as Canned Cranberry Sauce sweetened provide inadequate amounts of Omega 6 in 14 ounces.