Comparing Nutrients in 14 ounces Cooked Broccoli Raab VS Nance, canned, syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Nance, canned, syrup, drained	2%	11%	87%

Macro Nutrients

	Cooked Broccoli Raab	Nance, canned, syrup, drained	Recommended Dietary Allowance
Energy	3.42% 99kcal	13% 377kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	5.24% 5.1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	NA	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	NA	290mg per day for Men 19-50 years
Carbohydrate	9.53% 12.4g	69.6% 90g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	85.7% 62g	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	44.8% 32.5g	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	% 29.4g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0.28g	g per day for Men 19-50 years
Fiber	29.2% 11g	73% 27.8g	38g per day for Men 19-50 years
Protein	27% 15.2g	3.97% 2.22g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Nance, canned, syrup, drained	Recommended Dietary Allowance
Vitamin A	100% 901μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	4.96% 0.06mg	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	7.44% 1.2mg	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	4.58% 0.06mg	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	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	163% 147mg	47.6% 43mg	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	Nance, canned, syrup, drained	Recommended Dietary Allowance
Calcium	47% 468mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	23.4% 0.21mg	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	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	65.6% 1.5mg	29.7% 0.68mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	22.6% 770mg	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	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.8% 363g	8.03% 297g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Nance, canned, syrup, drained per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Broccoli Raab versus 14 oz of Nance, canned, syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Broccoli Raab vs Nance, canned, syrup, drained:

• 14 ounces of Cooked Broccoli Raab have 11.3 times more Vitamin B1, 7 times more Vitamin B2, 6.7 times more Vitamin B3, 14.7 times more Vitamin B6 and 3.4 times more Vitamin C than Nance, canned, syrup, drained.
• 14 ounces of Nance, canned, syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6

Comparing minerals per 14 ounces for Cooked Broccoli Raab vs Nance, canned, syrup, drained:

• 14 ounces of Cooked Broccoli Raab have 2.8 times more Calcium, 1.4 times more Copper, 3.4 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 11.7 times more Phosphorus, 1.8 times more Potassium, 7 times more Sodium, 9 times more Zinc and 1.2 times more Water than Nance, canned, syrup, drained.
• 14 ounces of Nance, canned, syrup, drained lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Broccoli Raab have 6.8 times more Protein than Nance, canned, syrup, drained.
• While 14 oz of Nance, canned, syrup, drained contain 3.8 times more Energy, 7.3 times more Carbohydrate, 25.3 times more Sugars, 34.1 times more Fructose and 2.5 times more Fiber than Cooked Broccoli Raab.
• 14 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• 14 ounces of Nance, canned, syrup, drained provide inadequate amounts of Protein