Comparing Nutrients in 1 pound Jams and preserves VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Jams and preserves	1%	0%	99%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Jams and preserves	Boiled Broccoli	Recommended Dietary Allowance
Energy	43.5% 1261kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	240% 312g	25% 32.6g	130g per day for Men 19-50 years
Sugars	303% 220g	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	13% 5g	39.4% 15g	38g per day for Men 19-50 years
Protein	3% 1.68g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Jams and preserves	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.02% 0.16mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.091mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	69.8% 0.91mg	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	12.5% 50μg	122% 490μg	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	44.4% 40mg	327% 294mg	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	3.63% 0.54mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jams and preserves	Boiled Broccoli	Recommended Dietary Allowance
Calcium	9.07% 91mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	2.15% 86μg	0.45% 18μg	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	27.8% 2.22mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	7.9% 0.18mg	38.3% 0.88mg	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	12.3% 86mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	9.68% 145mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	3.74% 138g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Jams and preserves VS Boiled Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Jams and preserves versus 1 lb of Boiled Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Jams and preserves vs Boiled Broccoli:

• 1 lb of Boiled and Drained Broccoli contains more Vitamin A, 3.9 times more Vitamin B1, 1.6 times more Vitamin B2, 15.4 times more Vitamin B3, 30.8 times more Vitamin B5, 10 times more Vitamin B6, 9.8 times more Vitamin B9, 7.4 times more Vitamin C, 12.1 times more Vitamin E and more Vitamin K than Jams and preserves.
• 1 pound of Jams and preserves have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K
• Both Jams and preserves as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Jams and preserves vs Boiled Broccoli:

• 1 pound of Jams and preserves has 1.6 times more Copper and 1.3 times more Selenium than Boiled Broccoli.
• While 1 lb of Boiled and Drained Broccoli contains 2 times more Calcium, 1.4 times more Iron, 5.3 times more Magnesium, 4.9 times more Manganese, 3.5 times more Phosphorus, 3.8 times more Potassium, 1.3 times more Sodium, 7.5 times more Zinc and 2.9 times more Water than Jams and preserves.
• 1 pound of Jams and preserves lack sufficient amounts of Magnesium, Manganese and Zinc
• Both Jams and preserves as well as Boiled and Drained Broccoli lack sufficient amounts of Fluoride in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Jams and preserves has 7.9 times more Energy, 9.6 times more Carbohydrate and 34.9 times more Sugars than Boiled Broccoli.
• While 1 lb of Boiled and Drained Broccoli contains more Omega 3, 3 times more Fiber and 6.4 times more Protein than Jams and preserves.
• 1 pound of Jams and preserves provide inadequate amounts of Omega 3 and Protein
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy
• Both Jams and preserves as well as Boiled and Drained Broccoli provide inadequate amounts of Omega 6 in one pound.