Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Canned Cranberry Sauce sweetened

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	4.38% 127kcal	25% 721kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	141% 183g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	199% 144g	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	61% 44.2g	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	% 79g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	36% 13.6g	13% 5g	38g per day for Men 19-50 years
Protein	25% 14g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	4.9% 0.064mg	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	63.5% 254μg	1.13% 4.54μg	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	202% 182mg	5.04% 4.54mg	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	40% 6mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	15% 150mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.6μg	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	34.6% 2.77mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	14.4% 0.33mg	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	31.8% 222mg	2.6% 18mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	3.74% 127mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	11% 411g	7.17% 265g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Cranberry Sauce sweetened per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Canned Cranberry Sauce sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Canned Cranberry Sauce sweetened:

• 1 pound of Cooked Chopped Frozen Broccoli has 25.5 times more Vitamin A, 3.7 times more Vitamin B1, 3.9 times more Vitamin B2, 4.6 times more Vitamin B3, 9.3 times more Vitamin B6, 56 times more Vitamin B9, 40.1 times more Vitamin C, 1.4 times more Vitamin E and 62.9 times more Vitamin K than Canned Cranberry Sauce sweetened.
• 1 pound of Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Canned Cranberry Sauce sweetened:

• 1 pound of Cooked Chopped Frozen Broccoli has 11 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 6.5 times more Magnesium, 3.1 times more Manganese, 12.3 times more Phosphorus, 5.1 times more Potassium, 9.3 times more Zinc and 1.6 times more Water than Canned Cranberry Sauce sweetened.
• 1 pound of Canned Cranberry Sauce sweetened lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Canned Cranberry Sauce sweetened lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 3.5 times more Omega 3, 2.7 times more Fiber and 3.4 times more Protein than Canned Cranberry Sauce sweetened.
• While 1 lb of Canned Cranberry Sauce sweetened contains 5.7 times more Energy, 7.6 times more Carbohydrate and 21.6 times more Sugars than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Canned Cranberry Sauce sweetened provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Canned Cranberry Sauce sweetened provide inadequate amounts of Omega 6 in one pound.