Comparing Nutrients in 1 kilogram Cranberry sauce, jellied, canned, OCEAN SPRAY VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cranberry sauce, jellied, canned, OCEAN SPRAY	3%	0%	97%
Broccoli	27%	8%	65%

Macro Nutrients

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Broccoli	Recommended Dietary Allowance
Energy	55% 1600kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	NA	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	312% 406g	51% 66.4g	130g per day for Men 19-50 years
Sugars	444% 322g	23.4% 17g	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	135% 98g	9.38% 6.8g	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	% 178g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 1g	% 1g	g per day for Men 19-50 years
Fiber	26.3% 10g	68.4% 26g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	135% 1.75mg	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	NA	158% 630μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11% 10mg	991% 892mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Broccoli	Recommended Dietary Allowance
Calcium	3% 30mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	54.4% 0.49mg	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	77.5% 6.2mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	NA	45.5% 25μg	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	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	15.7% 582g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cranberry sauce, jellied, canned, OCEAN SPRAY vs Broccoli:

• Raw Broccoli contains 15.5 times more Vitamin A and 89.2 times more Vitamin C than Cranberry sauce, jellied, canned, OCEAN SPRAY.

Comparing minerals per 1 kilogram for Cranberry sauce, jellied, canned, OCEAN SPRAY vs Broccoli:

• Raw Broccoli contains 15.7 times more Calcium, 1.4 times more Copper, 10.5 times more Magnesium, 2.5 times more Manganese, 16.5 times more Phosphorus, 9.3 times more Potassium, 6.6 times more Sodium, 13.7 times more Zinc and 1.5 times more Water than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• Both Cranberry sauce, jellied, canned, OCEAN SPRAY and Raw Broccoli have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cranberry sauce, jellied, canned, OCEAN SPRAY has 4.7 times more Energy, 6.1 times more Carbohydrate, 18.9 times more Sugars and 14.4 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Fiber and 2.7 times more Protein than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• Both Cranberry sauce, jellied, canned, OCEAN SPRAY as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.