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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 lb of Raw Broccoli Raab contains 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 Nance, canned, syrup, drained vs Broccoli Raab:

• 1 pound of Nance, canned, syrup, drained has 1.3 times more Copper than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 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 and 12.8 times more Zinc than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained and Broccoli Raab contain similar levels of Potassium and Water 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 Nance, canned, syrup, drained has 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 Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 5.7 times more Protein than Nance, canned, syrup, drained.
• 1 pound of Nance, canned, syrup, drained provide inadequate amounts of Protein
• 1 pound of Broccoli Raab provide inadequate amounts of Energy