Comparing Nutrients in 1 pound Jams and preserves, no sugar (with sodium saccharin), any flavor VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Jams and preserves, no sugar (with sodium saccharin), any flavor	1%	1%	98%
Broccoli	27%	8%	65%

Macro Nutrients

	Jams and preserves, no sugar (with sodium saccharin), any flavor	Broccoli	Recommended Dietary Allowance
Energy	20.6% 599kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	186% 242g	23% 30g	130g per day for Men 19-50 years
Sugars	237% 172g	10.6% 7.7g	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	4.25% 3.1g	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	NA	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	30% 11.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Jams and preserves, no sugar (with sodium saccharin), any flavor	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	61% 0.79mg	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	10.2% 41μg	71.4% 286μg	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	0% 0mg	450% 405mg	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	2.72% 0.41mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jams and preserves, no sugar (with sodium saccharin), any flavor	Broccoli	Recommended Dietary Allowance
Calcium	4.1% 41mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	24.7% 0.22mg	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	22.7% 1.8mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	41.4% 0.95mg	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	5.83% 41mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	9.2% 313mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	5.6% 208g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Jams and preserves, no sugar (with sodium saccharin), any flavor vs Broccoli:

• Raw Broccoli contains more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, 8.8 times more Vitamin B6, 7 times more Vitamin B9, more Vitamin C, 8.7 times more Vitamin E and more Vitamin K than Jams and preserves, no sugar (with sodium saccharin), any flavor.
• Both Jams and preserves, no sugar (with sodium saccharin), any flavor as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Jams and preserves, no sugar (with sodium saccharin), any flavor vs Broccoli:

• Raw Broccoli contains 5.2 times more Calcium, 2 times more Copper, 1.8 times more Iron, 4.2 times more Magnesium, 7.3 times more Phosphorus, 4.6 times more Potassium, 1.5 times more Selenium, more Sodium, 6.8 times more Zinc and 1.9 times more Water than Jams and preserves, no sugar (with sodium saccharin), any flavor.

Comparison of macro-nutrients per 1 pound:

• Jams and preserves, no sugar (with sodium saccharin), any flavor have 3.9 times more Energy, 8 times more Carbohydrate and 22.2 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 9.4 times more Protein than Jams and preserves, no sugar (with sodium saccharin), any flavor.
• Both Jams and preserves, no sugar (with sodium saccharin), any flavor and Raw Broccoli have similar amounts of Omega 3 and Fiber per 1 lb.
• Both Jams and preserves, no sugar (with sodium saccharin), any flavor as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.