Comparing Nutrients in 1 kilogram Boiled Broccoli VS Cranberry sauce, whole, canned, OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cranberry sauce, whole, canned, OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	Boiled Broccoli	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Energy	12% 350kcal	54.5% 1580kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	NA	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	311% 404g	130g per day for Men 19-50 years
Sugars	19% 14g	432% 313g	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	10.2% 7.4g	134% 97g	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	% 4.9g	% 171g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 1g	g per day for Men 19-50 years
Fiber	87% 33g	31.6% 12g	38g per day for Men 19-50 years
Protein	42.5% 24g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	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	270% 1080μg	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	721% 649mg	11% 10mg	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	97% 14.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Calcium	40% 400mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	26% 0.6mg	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	96% 670mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	6.18% 210mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	NA	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	24% 893g	16% 587g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cranberry sauce, whole, canned, OCEAN SPRAY per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Cranberry sauce, whole, canned, OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Cranberry sauce, whole, canned, OCEAN SPRAY:

• 1 kilogram of Boiled Broccoli has 38.5 times more Vitamin A and 64.9 times more Vitamin C than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 1 kilogram of Cranberry sauce, whole, canned, OCEAN SPRAY have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 1 kilogram for Boiled Broccoli vs Cranberry sauce, whole, canned, OCEAN SPRAY:

• 1 kilogram of Boiled Broccoli has 13.3 times more Calcium, 3.6 times more Copper, 3.4 times more Iron, 10.5 times more Magnesium, 3.2 times more Manganese, 16.8 times more Phosphorus, 14 times more Potassium, 8.2 times more Sodium, 22.5 times more Zinc and 1.5 times more Water than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 1 kilogram of Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 2.8 times more Fiber and 3.2 times more Protein than Cranberry sauce, whole, canned, OCEAN SPRAY.
• While 1 kg of Cranberry sauce, whole, canned, OCEAN SPRAY contains 4.5 times more Energy, 5.6 times more Carbohydrate, 22.5 times more Sugars and 13.1 times more Fructose than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy
• 1 kilogram of Cranberry sauce, whole, canned, OCEAN SPRAY provide inadequate amounts of Protein