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

Macros Ratio

	Protein	Fat	Carbs
Nance, canned, syrup, drained	2%	11%	87%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Nance, canned, syrup, drained	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	32.8% 950kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	13% 13g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	NA	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	NA	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	NA	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	216% 157g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	184% 70g	79% 30g	38g per day for Men 19-50 years
Protein	10% 5.6g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Nance, canned, syrup, drained	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	100% 1.3mg	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	168% 670μg	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	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nance, canned, syrup, drained	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	42% 420mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	42.2% 0.38mg	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	46.3% 3.7mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	74.8% 1.72mg	128% 2.94mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	NA	51% 28μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	20.2% 749g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Nance, canned, syrup, drained VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Nance, canned, syrup, drained versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Frozen Chopped Broccoli, Unprepared contains 3.5 times more Vitamin B1, 4.8 times more Vitamin B2, 1.6 times more Vitamin B3, 8.7 times more Vitamin B6 and 5.2 times more Vitamin C than Nance, canned, syrup, drained.
• 1 kilogram of Nance, canned, syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6

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

• 1 kilogram of Nance, canned, syrup, drained has 1.4 times more Copper than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.3 times more Calcium, 2.2 times more Iron, 1.7 times more Manganese, 7.1 times more Phosphorus and 8 times more Zinc than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained and Frozen Chopped Broccoli contain similar levels of Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Nance, canned, syrup, drained lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Nance, canned, syrup, drained has 3.7 times more Energy, 4.8 times more Carbohydrate, 11.6 times more Sugars, 9.9 times more Fructose and 2.3 times more Fiber than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 5 times more Protein than Nance, canned, syrup, drained.
• 1 kilogram of Nance, canned, syrup, drained provide inadequate amounts of Protein
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy