Comparing Nutrients in 1 kilogram Canned Cranberry Sauce sweetened VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Sauce sweetened	2%	1%	97%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Canned Cranberry Sauce sweetened	Broccoli Raab	Recommended Dietary Allowance
Energy	55% 1590kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	311% 404g	22% 28.5g	130g per day for Men 19-50 years
Sugars	438% 318g	5.24% 3.8g	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	134% 98g	2.34% 1.7g	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	% 174g	% 1g	g per day for Men 19-50 years
Sucrose	% 1g	% 1.1g	g per day for Men 19-50 years
Fiber	29% 11g	71% 27g	38g per day for Men 19-50 years
Protein	16% 9g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Sauce sweetened	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	132% 1.7mg	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	2.5% 10μg	208% 830μg	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	11% 10mg	224% 202mg	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	62% 9.3mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Sauce sweetened	Broccoli Raab	Recommended Dietary Allowance
Calcium	3% 30mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	0.48% 19μg	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	51.3% 4.1mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	172% 3.95mg	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	5.7% 40mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	15.8% 585g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Cranberry Sauce sweetened VS Broccoli Raab per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Cranberry Sauce sweetened vs Broccoli Raab:

• 1 kg of Raw Broccoli Raab contains 65.5 times more Vitamin A, 10.8 times more Vitamin B1, 6.1 times more Vitamin B2, 12.2 times more Vitamin B3, 12.2 times more Vitamin B6, 83 times more Vitamin B9, 20.2 times more Vitamin C, 1.7 times more Vitamin E and 160 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 Canned Cranberry Sauce sweetened as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Cranberry Sauce sweetened vs Broccoli Raab:

• 1 kg of Raw Broccoli Raab contains 36 times more Calcium, 1.6 times more Copper, 5.2 times more Iron, 11 times more Magnesium, 5.4 times more Manganese, 18.3 times more Phosphorus, 7 times more Potassium, 6.6 times more Sodium, 25.7 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 and Zinc
• Both Canned Cranberry Sauce sweetened as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Cranberry Sauce sweetened has 7.2 times more Energy, 14.2 times more Carbohydrate, 83.6 times more Sugars and 57.4 times more Fructose than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 15.8 times more Omega 3, 2.5 times more Fiber and 3.5 times more Protein than Canned Cranberry Sauce sweetened.
• 1 kilogram of Canned Cranberry Sauce sweetened provide inadequate amounts of Omega 3 and Protein
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• Both Canned Cranberry Sauce sweetened as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.