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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	4.07% 118kcal	25% 721kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	16.7% 21.7g	141% 183g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	% 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	22.8% 12.7g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	25.4% 254mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	46% 3.67mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	32.4% 227mg	2.6% 18mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	3.74% 127mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	11.2% 415g	7.17% 265g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 26 times more Vitamin A, 3.5 times more Vitamin B1, 4.6 times more Vitamin B2, 4.7 times more Vitamin B3, 9.3 times more Vitamin B6, 67 times more Vitamin B9, 56.4 times more Vitamin C, 1.3 times more Vitamin E and 57.9 times more Vitamin K than Canned Cranberry Sauce sweetened.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen Chopped Broccoli, Unprepared has 18.7 times more Calcium, 1.5 times more Copper, 2 times more Iron, 9 times more Magnesium, 4 times more Manganese, 12.5 times more Phosphorus, 7.6 times more Potassium, 7 times more Selenium, 4.8 times more Sodium, 16 times more Zinc and 1.6 times more Water than Canned Cranberry Sauce sweetened.

Comparison of macro-nutrients per 1 pound:

• Frozen Chopped Broccoli, Unprepared has 8.8 times more Omega 3, 2.7 times more Fiber and 3.1 times more Protein than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 6.1 times more Energy, 8.5 times more Carbohydrate, 23.5 times more Sugars and 11.7 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Cranberry Sauce sweetened have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.