Comparing Nutrients in 300 calories Boiled Broccoli VS Canned Cranberry Sauce sweetened

Weight per 300 calories

• Boiled Broccoli: 857g
• Canned Cranberry Sauce sweetened: 189g

Canned Cranberry Sauce sweetened has 4.5 times more energy per unit of mass than Boiled and Drained Broccoli, which is above average in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Canned Cranberry Sauce sweetened?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Boiled Broccoli	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	0.041% 0.013g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	16.4% 12g	82.6% 60g	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	8.75% 6.34g	25.4% 18.4g	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	% 4.2g	% 33g	g per day for Men 19-50 years
Sucrose	% 0.69g	% 0.19g	g per day for Men 19-50 years
Fiber	74.4% 28.3g	5.46% 2.08g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	3.03% 1.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	0.42% 3.77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	1.18% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	2.03% 0.026mg	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	231% 926μg	0.47% 1.9μg	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	618% 556mg	2.1% 1.9mg	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	83% 12.4mg	11.7% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	2.2% 2.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	34.3% 343mg	0.57% 5.66mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	5.45% 0.049mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	0.09% 3.6μg	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	71.8% 5.74mg	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	0.9% 3.77mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	6% 0.14mg	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	82% 574mg	1.08% 7.55mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	1.55% 53mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	1.37% 0.75μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	0.63% 9.43mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	0.51% 0.057mg	11mg per day for Men 19-50 years
Water	20.7% 765g	3% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Canned Cranberry Sauce sweetened:

• Boiled and Drained Broccoli has 174.9 times more Vitamin A, 19.1 times more Vitamin B1, 26.6 times more Vitamin B2, 25.1 times more Vitamin B3, 64.9 times more Vitamin B6, 490.6 times more Vitamin B9, 294.8 times more Vitamin C, 7.1 times more Vitamin E and 457.9 times more Vitamin K than Canned Cranberry Sauce sweetened.
• Both Boiled and Drained Broccoli as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Canned Cranberry Sauce sweetened:

• Boiled and Drained Broccoli has 60.6 times more Calcium, 10.7 times more Copper, 7.4 times more Iron, 47.7 times more Magnesium, 12.1 times more Manganese, 76.1 times more Phosphorus, 47.5 times more Potassium, 18.2 times more Selenium, 37.3 times more Sodium, 68.1 times more Zinc and 6.9 times more Water than Canned Cranberry Sauce sweetened.
• Both Boiled and Drained Broccoli as well as Canned Cranberry Sauce sweetened have insufficient amounts of Fluoride in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Broccoli has 12.4 times more Fat, 45.1 times more Omega 3, 13.6 times more Fiber and 12 times more Protein than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 5 times more Sugars and 2.9 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Canned Cranberry Sauce sweetened have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Broccoli as well as Canned Cranberry Sauce sweetened have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.