Comparing Nutrients in 1 kilogram Canned Whiskey Sour VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Whiskey Sour	0%	0%	100%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Whiskey Sour	Boiled Broccoli	Recommended Dietary Allowance
Energy	41% 1190kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	NA	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	NA	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	NA	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	2.63% 1g	87% 33g	38g per day for Men 19-50 years
Protein	0% 0g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Canned Whiskey Sour	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.08mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	154% 2mg	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	0% 0μg	270% 1080μg	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	17.8% 16mg	721% 649mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Whiskey Sour	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	1.25% 0.1mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	2.6% 0.06mg	84.3% 1.94mg	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	8.57% 60mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	3.24% 110mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	29.3% 440mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	20.8% 769g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Whiskey Sour vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 77 times more Vitamin A, 5.7 times more Vitamin B1, 20.5 times more Vitamin B2, 27.7 times more Vitamin B3, 77 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and 40.6 times more Vitamin C than Canned Whiskey Sour.
• Both Canned Whiskey Sour as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Canned Whiskey Sour vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Calcium, 6.8 times more Copper, 67 times more Iron, 21 times more Magnesium, 32.3 times more Manganese, 11.2 times more Phosphorus, 26.6 times more Potassium, 16 times more Selenium and 7.5 times more Zinc than Canned Whiskey Sour.
• Both Canned Whiskey Sour and Boiled and Drained Broccoli have similar amounts of Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Whiskey Sour has 3.4 times more Energy and 1.9 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 33 times more Fiber and more Protein than Canned Whiskey Sour.
• Both Canned Whiskey Sour as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.