Comparing Nutrients in 300 calories Broccoli Raab VS Canned Cranberry-orange Relish

Weight per 300 calories

• Broccoli Raab: 1364g
• Canned Cranberry-orange Relish: 169g

Canned Cranberry-orange Relish has 8.1 times more energy per unit of mass than Raw Broccoli Raab, which is above average in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Broccoli Raab or Canned Cranberry-orange Relish?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Canned Cranberry-orange Relish	1%	0%	99%

Macro Nutrients

	Broccoli Raab	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	0.17% 0.17g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	NA	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	60% 78g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	NA	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	3.2% 2.3g	NA	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	97% 37g	0% 0g	38g per day for Men 19-50 years
Protein	77% 43.2g	0.9% 0.51g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Vitamin A	198% 1786μg	0.75% 6.74μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	4.2% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	1.05% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	NA	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	283% 1132μg	NA	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	306% 275mg	33.7% 30.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	147% 22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Calcium	147% 1473mg	1.85% 18.5mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	7.5% 0.067mg	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	365% 29mg	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	1.6% 6.74mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	NA	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	142% 995mg	1.93% 13.5mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	1.9% 64mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	NA	55μg per day for Men 19-50 years
Sodium	30% 450mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	NA	11mg per day for Men 19-50 years
Water	34% 1262g	2.42% 89.7g	3700g per day for Men 19-50 years

Broccoli Raab VS Canned Cranberry-orange Relish Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli Raab or Canned Cranberry-orange Relish?

Lets compare vitamin content per 300 calories of Broccoli Raab vs Canned Cranberry-orange Relish:

• 300 calories of Broccoli Raab have 265 times more Vitamin A, 43.7 times more Vitamin B1, 52.2 times more Vitamin B2, 98.8 times more Vitamin B3 and 9.1 times more Vitamin C than Canned Cranberry-orange Relish.
• 300 calories of Canned Cranberry-orange Relish have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Broccoli Raab as well as Canned Cranberry-orange Relish have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Broccoli Raab vs Canned Cranberry-orange Relish:

• 300 calories of Broccoli Raab have 79.4 times more Calcium, 8.5 times more Copper, 86.6 times more Iron, 44.5 times more Magnesium, 73.8 times more Phosphorus, 41.7 times more Potassium, 8.3 times more Sodium and 14.1 times more Water than Canned Cranberry-orange Relish.
• 300 calories of Canned Cranberry-orange Relish lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have 39.6 times more Fat, more Fiber and 85.5 times more Protein than Canned Cranberry-orange Relish.
• While 300 kcal of Canned Cranberry-orange Relish contain 2 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Cranberry-orange Relish offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Cranberry-orange Relish provide inadequate amounts of Fiber and Protein