Comparing Nutrients in 1 kilogram Nance, canned, syrup, drained VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Nance, canned, syrup, drained	2%	11%	87%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Nance, canned, syrup, drained	Boiled Broccoli	Recommended Dietary Allowance
Energy	32.8% 950kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	13% 13g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	NA	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	NA	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	NA	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	216% 157g	19% 14g	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	113% 81.8g	10.2% 7.4g	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	% 74g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0.7g	% 0.8g	g per day for Men 19-50 years
Fiber	184% 70g	87% 33g	38g per day for Men 19-50 years
Protein	10% 5.6g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Nance, canned, syrup, drained	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	154% 2mg	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	270% 1080μg	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	120% 108mg	721% 649mg	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	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nance, canned, syrup, drained	Boiled Broccoli	Recommended Dietary Allowance
Calcium	42% 420mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	46.3% 3.7mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	74.8% 1.72mg	84.3% 1.94mg	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	10% 70mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	NA	29% 16μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	20.2% 749g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Nance, canned, syrup, drained vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 4.2 times more Vitamin B1, 6.2 times more Vitamin B2, 1.8 times more Vitamin B3, 13.3 times more Vitamin B6 and 6 times more Vitamin C than Nance, canned, syrup, drained.

Comparing minerals per 1 kilogram for Nance, canned, syrup, drained vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 1.8 times more Iron, 1.3 times more Magnesium, 9.6 times more Phosphorus, 1.5 times more Potassium, 5.1 times more Sodium and 7.5 times more Zinc than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained and Boiled and Drained Broccoli have similar amounts of Calcium, Copper, Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Nance, canned, syrup, drained has 2.7 times more Energy, 3.1 times more Fat, 3.2 times more Carbohydrate, 11.3 times more Sugars, 11.1 times more Fructose and 2.1 times more Fiber than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.3 times more Protein than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 1 kg.