Comparing Nutrients in 1 pound Broccoli Raab VS Nance, canned, syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Nance, canned, syrup, drained	2%	11%	87%

Macro Nutrients

	Broccoli Raab	Nance, canned, syrup, drained	Recommended Dietary Allowance
Energy	3.44% 100kcal	15% 431kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	6% 5.8g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	NA	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	NA	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	79.5% 103g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	98% 71g	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	1.06% 0.77g	51% 37g	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	% 0.45g	% 33.6g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 0.32g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Nance, canned, syrup, drained	Recommended Dietary Allowance
Vitamin A	66% 594μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	5.23% 0.068mg	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	94% 376μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	54.4% 49mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	49% 7.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Nance, canned, syrup, drained	Recommended Dietary Allowance
Calcium	49% 490mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	26.7% 0.24mg	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	121% 9.7mg	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	34% 0.78mg	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	47.3% 331mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11.3% 420g	9.18% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Nance, canned, syrup, drained per 1 lb

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

Lets compare vitamin content per 1 pound of Broccoli Raab vs Nance, canned, syrup, drained:

• 1 pound of Broccoli Raab has 10.8 times more Vitamin B1, 6.5 times more Vitamin B2, 4.1 times more Vitamin B3, 11.4 times more Vitamin B6 and 1.9 times more Vitamin C than Nance, canned, syrup, drained.
• 1 pound of Nance, canned, syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6

Comparing minerals per 1 pound for Broccoli Raab vs Nance, canned, syrup, drained:

• 1 pound of Broccoli Raab has 2.6 times more Calcium, 5.8 times more Iron, 1.4 times more Magnesium, 2.3 times more Manganese, 10.4 times more Phosphorus, 4.1 times more Sodium, 12.8 times more Zinc and 1.2 times more Water than Nance, canned, syrup, drained.
• While 1 lb of Nance, canned, syrup, drained contains 1.3 times more Copper than Raw Broccoli Raab.
• Both Broccoli Raab and Nance, canned, syrup, drained contain similar levels of Potassium per one pound.
• 1 pound of Nance, canned, syrup, drained lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 5.7 times more Protein than Nance, canned, syrup, drained.
• While 1 lb of Nance, canned, syrup, drained contains 4.3 times more Energy, 8 times more Carbohydrate, 41.2 times more Sugars, 48.1 times more Fructose and 2.6 times more Fiber than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• 1 pound of Nance, canned, syrup, drained provide inadequate amounts of Protein