Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Canned Cranberry Sauce sweetened

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	9.66% 280kcal	55% 1590kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	311% 404g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	438% 318g	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	134% 98g	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	% 174g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	79% 30g	29% 11g	38g per day for Men 19-50 years
Protein	55.4% 31g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	10.8% 0.14mg	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	75% 300μg	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	446% 401mg	11% 10mg	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	88% 13mg	62% 9.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	51% 510mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	29% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.48% 19μg	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	76.3% 6.1mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	31.7% 0.73mg	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	78.6% 550mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	24.5% 907g	15.8% 585g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Canned Cranberry Sauce sweetened per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Spears Frozen Broccoli versus 1 kg of Canned Cranberry Sauce sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Spears Frozen Broccoli vs Canned Cranberry Sauce sweetened:

• 1 kilogram of Boiled Spears Frozen Broccoli has 25.5 times more Vitamin A, 3.7 times more Vitamin B1, 3.9 times more Vitamin B2, 4.6 times more Vitamin B3, 9.3 times more Vitamin B6, 30 times more Vitamin B9, 40.1 times more Vitamin C, 1.4 times more Vitamin E and 62.9 times more Vitamin K than Canned Cranberry Sauce sweetened.
• 1 kilogram of Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spears Frozen Broccoli vs Canned Cranberry Sauce sweetened:

• 1 kilogram of Boiled Spears Frozen Broccoli has 17 times more Calcium, 1.7 times more Copper, 1.5 times more Iron, 10 times more Magnesium, 4.5 times more Manganese, 13.8 times more Phosphorus, 6.4 times more Potassium, 4.8 times more Selenium, 10 times more Zinc and 1.6 times more Water than Canned Cranberry Sauce sweetened.
• 1 kilogram of Canned Cranberry Sauce sweetened lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Spears Frozen Broccoli has 3.5 times more Omega 3, 2.7 times more Fiber and 3.4 times more Protein than Canned Cranberry Sauce sweetened.
• While 1 kg of Canned Cranberry Sauce sweetened contains 5.7 times more Energy, 7.5 times more Carbohydrate and 21.6 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 1 kilogram of Canned Cranberry Sauce sweetened provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Spears Frozen Broccoli as well as Canned Cranberry Sauce sweetened provide inadequate amounts of Omega 6 in one kilogram.