Comparing Nutrients in 1 kilogram Canned Mango Nectar VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Mango Nectar	1%	1%	98%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Mango Nectar	Broccoli	Recommended Dietary Allowance
Energy	17.6% 510kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	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	101% 131g	51% 66.4g	130g per day for Men 19-50 years
Sugars	172% 125g	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	76.7% 55.6g	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	% 53g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 10g	% 1g	g per day for Men 19-50 years
Fiber	7.9% 3g	68.4% 26g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Mango Nectar	Broccoli	Recommended Dietary Allowance
Vitamin A	39% 350μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	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	17.5% 70μg	158% 630μg	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	169% 152mg	991% 892mg	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	14% 2.1mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mango Nectar	Broccoli	Recommended Dietary Allowance
Calcium	17% 170mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	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	45% 3.6mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	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	2.86% 20mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	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	1.8% 0.2mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	23.4% 866g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Mango Nectar vs Broccoli:

• Raw Broccoli contains 23.7 times more Vitamin B1, 39 times more Vitamin B2, 8 times more Vitamin B3, 8.2 times more Vitamin B5, 11.7 times more Vitamin B6, 9 times more Vitamin B9, 5.9 times more Vitamin C, 3.7 times more Vitamin E and 127 times more Vitamin K than Canned Mango Nectar.
• Both Canned Mango Nectar and Raw Broccoli have similar amounts of Vitamin A per 1 kg.
• Both Canned Mango Nectar as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Mango Nectar vs Broccoli:

• Raw Broccoli contains 2.8 times more Calcium, 3.3 times more Copper, 2 times more Iron, 7 times more Magnesium, 7.5 times more Manganese, 33 times more Phosphorus, 13.2 times more Potassium, 6.3 times more Selenium, 6.6 times more Sodium and 20.5 times more Zinc than Canned Mango Nectar.
• Both Canned Mango Nectar and Raw Broccoli have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Mango Nectar has 1.5 times more Energy, 2 times more Carbohydrate, 7.3 times more Sugars and 8.2 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 7.9 times more Omega 3, 8.7 times more Fiber and 25.6 times more Protein than Canned Mango Nectar.
• Both Canned Mango Nectar as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.