Comparing Nutrients in 1 pound Broccoli VS Canned Cranberry Sauce sweetened

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Broccoli	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	5.3% 154kcal	25% 721kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	23% 30g	141% 183g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	% 79g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 0.45g	g per day for Men 19-50 years
Fiber	31% 11.8g	13% 5g	38g per day for Men 19-50 years
Protein	23% 12.8g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	21.3% 213mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	41.4% 3.3mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	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	42.8% 299mg	2.6% 18mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	3.74% 127mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	11% 405g	7.17% 265g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 15.5 times more Vitamin A, 4.7 times more Vitamin B1, 5.6 times more Vitamin B2, 6.4 times more Vitamin B3, 12.5 times more Vitamin B6, 63 times more Vitamin B9, 89.2 times more Vitamin C and 72.6 times more Vitamin K than Canned Cranberry Sauce sweetened.
• Both Raw Broccoli and Canned Cranberry Sauce sweetened have similar amounts of Vitamin E per 1 lb.
• Both Raw Broccoli 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 Broccoli vs Canned Cranberry Sauce sweetened:

• Raw Broccoli has 15.7 times more Calcium, 1.9 times more Copper, 1.8 times more Iron, 10.5 times more Magnesium, 2.9 times more Manganese, 16.5 times more Phosphorus, 11.3 times more Potassium, 6.3 times more Selenium, 6.6 times more Sodium, 13.7 times more Zinc and 1.5 times more Water than Canned Cranberry Sauce sweetened.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 5.3 times more Omega 3, 2.4 times more Fiber and 3.1 times more Protein than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 4.7 times more Energy, 6.1 times more Carbohydrate, 18.7 times more Sugars and 14.3 times more Fructose than Raw Broccoli.
• Both Raw Broccoli as well as Canned Cranberry Sauce sweetened have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.