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

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Sauce sweetened	2%	1%	97%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Canned Cranberry Sauce sweetened	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	25% 721kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	11% 14g	130g per day for Men 19-50 years
Sugars	199% 144g	3.88% 2.8g	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	61% 44.2g	1.5% 1.1g	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	% 79g	% 1.04g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 0.68g	g per day for Men 19-50 years
Fiber	13% 5g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Sauce sweetened	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	76.8% 1mg	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	1.13% 4.54μg	80.5% 322μg	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	5.04% 4.54mg	186% 168mg	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	28% 4.2mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Sauce sweetened	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.6μg	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	23.2% 1.86mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	75% 1.72mg	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	2.6% 18mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	3.74% 127mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	7.17% 265g	11.2% 415g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Cooked Broccoli Raab contains 113.5 times more Vitamin A, 11.3 times more Vitamin B1, 6.7 times more Vitamin B2, 20.2 times more Vitamin B3, 15.7 times more Vitamin B6, 71 times more Vitamin B9, 37 times more Vitamin C, 2.7 times more Vitamin E and 182.9 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 Canned Cranberry Sauce sweetened as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Cooked Broccoli Raab contains 39.3 times more Calcium, 2.9 times more Copper, 3.1 times more Iron, 13.5 times more Magnesium, 5.2 times more Manganese, 20.5 times more Phosphorus, 12.3 times more Potassium, 3.3 times more Selenium, 11.2 times more Sodium, 18 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, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Cranberry Sauce sweetened has 6.4 times more Energy, 12.9 times more Carbohydrate, 51.2 times more Sugars and 40.6 times more Fructose than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 16.8 times more Omega 3, 2.5 times more Fiber and 4.3 times more Protein than Canned Cranberry Sauce sweetened.
• 1 pound of Canned Cranberry Sauce sweetened provide inadequate amounts of Omega 3 and Protein
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Canned Cranberry Sauce sweetened as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one pound.