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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Canned Cranberry-orange Relish	1%	0%	99%

Macro Nutrients

	Cooked Broccoli Raab	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Energy	3.42% 99kcal	24.4% 706kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	NA	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.53% 12.4g	141% 183g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	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	1.3% 0.95g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	0% 0g	38g per day for Men 19-50 years
Protein	27% 15.2g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Vitamin A	100% 901μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	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	70.4% 282μg	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	163% 147mg	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	67% 10mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Calcium	47% 468mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	63% 5.04mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	65.6% 1.5mg	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	46.5% 325mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	NA	55μg per day for Men 19-50 years
Sodium	15% 222mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	NA	11mg per day for Men 19-50 years
Water	9.8% 363g	5.7% 211g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Cooked Broccoli Raab 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 Broccoli Raab vs Canned Cranberry-orange Relish:

• 14 ounces of Cooked Broccoli Raab have 56.8 times more Vitamin A, 5.6 times more Vitamin B1, 7 times more Vitamin B2, 20.2 times more Vitamin B3 and 2.1 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 Cooked Broccoli Raab as well as Canned Cranberry-orange Relish have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Cooked Broccoli Raab have 10.7 times more Calcium, 1.9 times more Copper, 6.4 times more Iron, 6.8 times more Magnesium, 10.3 times more Phosphorus, 9 times more Potassium, 1.8 times more Sodium and 1.7 times more Water than Canned Cranberry-orange Relish.
• 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 Broccoli Raab have more Fiber and 12.8 times more Protein than Canned Cranberry-orange Relish.
• While 14 oz of Canned Cranberry-orange Relish contain 7.1 times more Energy and 14.8 times more Carbohydrate than Cooked Broccoli Raab.
• 14 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• 14 ounces of Canned Cranberry-orange Relish provide inadequate amounts of Fiber and Protein