Comparing Nutrients in 1 kilogram Canned Tangerines packed in Juice VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Tangerines packed in Juice	6%	1%	93%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Tangerines packed in Juice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	12.8% 370kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	122% 88.7g	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	NA	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	NA	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	79% 30g	38g per day for Men 19-50 years
Protein	11% 6.2g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Tangerines packed in Juice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	47.8% 430μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	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	12.5% 50μg	168% 670μg	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	380% 342mg	627% 564mg	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	6.67% 1mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tangerines packed in Juice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	11% 110mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	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	33.8% 2.7mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	14.3% 100mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	39% 1330mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	24% 895g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tangerines packed in Juice VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Tangerines packed in Juice 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 Canned Tangerines packed in Juice vs Frozen Chopped Broccoli:

• 1 kilogram of Canned Tangerines packed in Juice has 1.5 times more Vitamin B1 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 3.3 times more Vitamin B2, 2.2 times more Vitamin B5, 3.1 times more Vitamin B6, 13.4 times more Vitamin B9, 1.6 times more Vitamin C, 12.2 times more Vitamin E and more Vitamin K than Canned Tangerines packed in Juice.
• Both Canned Tangerines packed in Juice and Frozen Chopped Broccoli provide similar amounts of Vitamin A and Vitamin B3 per one kilogram.
• 1 kilogram of Canned Tangerines packed in Juice have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K
• Both Canned Tangerines packed in Juice as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Tangerines packed in Juice vs Frozen Chopped Broccoli:

• 1 kg of Frozen Chopped Broccoli, Unprepared contains 5.1 times more Calcium, 3 times more Iron, 1.6 times more Magnesium, 9.2 times more Manganese, 5 times more Phosphorus, 1.6 times more Potassium and 7 times more Selenium than Canned Tangerines packed in Juice.
• Both Canned Tangerines packed in Juice and Frozen Chopped Broccoli contain similar levels of Copper, Zinc and Water per one kilogram.
• 1 kilogram of Canned Tangerines packed in Juice lack sufficient amounts of Calcium, Manganese, Phosphorus and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Tangerines packed in Juice has 2 times more Carbohydrate and 6.6 times more Sugars than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 105 times more Omega 3, 4.3 times more Fiber and 4.5 times more Protein than Canned Tangerines packed in Juice.
• 1 kilogram of Canned Tangerines packed in Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned Tangerines packed in Juice as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.