Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Canned Cranberry-orange Relish

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Canned Cranberry-orange Relish	1%	0%	99%

Macro Nutrients

	Frozen Broccoli Spears	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Energy	10% 290kcal	61.4% 1780kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	NA	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	355% 462g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	0% 0g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	235% 940μg	NA	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	759% 683mg	200% 180mg	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	90% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Calcium	41% 410mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	44.4% 0.4mg	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	90% 7.2mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	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	84.3% 590mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	NA	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	21.3% 320mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	NA	11mg per day for Men 19-50 years
Water	24.5% 906g	14.4% 532g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Canned Cranberry-orange Relish per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Canned Cranberry-orange Relish:

• 1 kilogram of Frozen Broccoli Spears has 14.3 times more Vitamin A, 2.4 times more Vitamin B1, 5.7 times more Vitamin B2, 4.6 times more Vitamin B3 and 3.8 times more Vitamin C than Canned Cranberry-orange Relish.
• 1 kilogram of Canned Cranberry-orange Relish have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• Both Frozen Broccoli Spears as well as Canned Cranberry-orange Relish have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Canned Cranberry-orange Relish:

• 1 kilogram of Frozen Broccoli Spears has 3.7 times more Calcium, 3.6 times more Iron, 4 times more Magnesium, 7.4 times more Phosphorus, 6.6 times more Potassium and 1.7 times more Water than Canned Cranberry-orange Relish.
• While 1 kg of Canned Cranberry-orange Relish contains 1.9 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Cranberry-orange Relish contain similar levels of Copper per one kilogram.
• 1 kilogram of Canned Cranberry-orange Relish lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has more Fiber and 10.2 times more Protein than Canned Cranberry-orange Relish.
• While 1 kg of Canned Cranberry-orange Relish contains 6.1 times more Energy and 8.6 times more Carbohydrate than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 kilogram of Canned Cranberry-orange Relish provide inadequate amounts of Fiber and Protein