Comparing Nutrients in 1 kilogram Boiled Broccoli VS Jams and preserves, no sugar (with sodium saccharin), any flavor

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Jams and preserves, no sugar (with sodium saccharin), any flavor	1%	1%	98%

Macro Nutrients

	Boiled Broccoli	Jams and preserves, no sugar (with sodium saccharin), any flavor	Recommended Dietary Allowance
Energy	12% 350kcal	45.5% 1320kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	5.18% 0.88g	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	411% 534g	130g per day for Men 19-50 years
Sugars	19% 14g	522% 378g	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	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	65.8% 25g	38g per day for Men 19-50 years
Protein	42.5% 24g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Jams and preserves, no sugar (with sodium saccharin), any flavor	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	0% 0mg	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	15.4% 0.2mg	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	270% 1080μg	22.5% 90μg	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	721% 649mg	0% 0mg	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	97% 14.5mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Jams and preserves, no sugar (with sodium saccharin), any flavor	Recommended Dietary Allowance
Calcium	40% 400mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	26.7% 0.24mg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	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	96% 670mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	20.3% 690mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	24% 893g	12.4% 458g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Jams and preserves, no sugar (with sodium saccharin), any flavor per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Jams and preserves, no sugar (with sodium saccharin), any flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Jams and preserves, no sugar (with sodium saccharin), any flavor:

• 1 kilogram of Boiled Broccoli has more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, 10 times more Vitamin B6, 12 times more Vitamin B9, more Vitamin C, 16.1 times more Vitamin E and more Vitamin K than Jams and preserves, no sugar (with sodium saccharin), any flavor.
• 1 kilogram of Jams and preserves, no sugar (with sodium saccharin), any flavor have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Jams and preserves, no sugar (with sodium saccharin), any flavor have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Jams and preserves, no sugar (with sodium saccharin), any flavor:

• 1 kilogram of Boiled Broccoli has 4.4 times more Calcium, 2.5 times more Copper, 1.7 times more Iron, 4.2 times more Magnesium, 7.4 times more Phosphorus, 4.2 times more Potassium, more Sodium, 7.5 times more Zinc and 1.9 times more Water than Jams and preserves, no sugar (with sodium saccharin), any flavor.
• Both Boiled Broccoli and Jams and preserves, no sugar (with sodium saccharin), any flavor contain similar levels of Selenium per one kilogram.
• 1 kilogram of Jams and preserves, no sugar (with sodium saccharin), any flavor lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 1.9 times more Omega 3, 1.3 times more Fiber and 7.9 times more Protein than Jams and preserves, no sugar (with sodium saccharin), any flavor.
• While 1 kg of Jams and preserves, no sugar (with sodium saccharin), any flavor contains 3.8 times more Energy, 7.4 times more Carbohydrate and 27.2 times more Sugars than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy
• 1 kilogram of Jams and preserves, no sugar (with sodium saccharin), any flavor provide inadequate amounts of Protein
• Both Boiled and Drained Broccoli as well as Jams and preserves, no sugar (with sodium saccharin), any flavor provide inadequate amounts of Omega 6 in one kilogram.