Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Cranberries

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cranberries	4%	2%	94%

Macro Nutrients

	Frozen Chopped Broccoli	Cranberries	Recommended Dietary Allowance
Energy	8.97% 260kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	0.25% 0.08g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	92% 120g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	59% 42.7g	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	11.4% 8.3g	9.24% 6.7g	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	% 7.5g	% 34.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	79% 30g	95% 36g	38g per day for Men 19-50 years
Protein	50% 28g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cranberries	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	44% 0.57mg	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	168% 670μg	2.5% 10μg	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	627% 564mg	156% 140mg	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	81.3% 12mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cranberries	Recommended Dietary Allowance
Calcium	56% 560mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	62.2% 0.56mg	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	101% 8.1mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	116% 2.67mg	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	71.4% 500mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	24.7% 915g	23.6% 873g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cranberries per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Cranberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Cranberries:

• 1 kilogram of Frozen Chopped Broccoli has 17.3 times more Vitamin A, 4.4 times more Vitamin B1, 4.8 times more Vitamin B2, 4.7 times more Vitamin B3, 2.3 times more Vitamin B6, 67 times more Vitamin B9, 4 times more Vitamin C and 16.2 times more Vitamin K than Cranberries.
• Both Frozen Chopped Broccoli and Cranberries provide similar amounts of Vitamin B5 and Vitamin E per one kilogram.
• 1 kilogram of Cranberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Cranberries have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Cranberries:

• 1 kilogram of Frozen Chopped Broccoli has 7 times more Calcium, 3.5 times more Iron, 3 times more Magnesium, 4.5 times more Phosphorus, 2.7 times more Potassium, 28 times more Selenium and 5.3 times more Zinc than Cranberries.
• While 1 kg of Raw Cranberries contains 1.5 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cranberries contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Cranberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 4.8 times more Omega 3 and 6.1 times more Protein than Cranberries.
• While 1 kg of Raw Cranberries contains 2.5 times more Carbohydrate and 3.2 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cranberries offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cranberries provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Cranberries provide inadequate amounts of Energy and Omega 6 in one kilogram.