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

Weight per 300 calories

• Broccoli Raab: 1364g
• Canned Cranberry Sauce sweetened: 189g

Canned Cranberry Sauce sweetened has 7.2 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 Sauce sweetened?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Broccoli Raab	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	0.041% 0.013g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	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	30% 39g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	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	3.2% 2.3g	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	% 1.36g	% 33g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 0.19g	g per day for Men 19-50 years
Fiber	97% 37g	5.46% 2.08g	38g per day for Men 19-50 years
Protein	77% 43.2g	3.03% 1.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	198% 1786μg	0.42% 3.77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	1.18% 0.19mg	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	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	283% 1132μg	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	306% 275mg	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	147% 22mg	11.7% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	2.2% 2.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	147% 1473mg	0.57% 5.66mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	5.45% 0.049mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	365% 29mg	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	0.9% 3.77mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	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	142% 995mg	1.08% 7.55mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	1.55% 53mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	1.37% 0.75μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	0.63% 9.43mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	0.51% 0.057mg	11mg per day for Men 19-50 years
Water	34% 1262g	3% 110g	3700g per day for Men 19-50 years

Broccoli Raab VS Canned Cranberry Sauce Sweetened Nutrients Per 300 Kcal

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

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

• 300 calories of Broccoli Raab have 473.4 times more Vitamin A, 78.1 times more Vitamin B1, 44.4 times more Vitamin B2, 88.2 times more Vitamin B3, 88.3 times more Vitamin B6, 599.9 times more Vitamin B9, 146 times more Vitamin C, 12.6 times more Vitamin E and 1156.4 times more Vitamin K than Canned Cranberry Sauce sweetened.
• 300 calories of Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Broccoli Raab have 260.2 times more Calcium, 11.7 times more Copper, 37.7 times more Iron, 79.5 times more Magnesium, 39.1 times more Manganese, 131.9 times more Phosphorus, 50.6 times more Potassium, 18.1 times more Selenium, 47.7 times more Sodium, 185.5 times more Zinc and 11.4 times more Water than Canned Cranberry Sauce sweetened.
• 300 calories of Canned Cranberry Sauce sweetened lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have 23.6 times more Fat, 113.8 times more Omega 3, 17.7 times more Fiber and 25.5 times more Protein than Canned Cranberry Sauce sweetened.
• While 300 kcal of Canned Cranberry Sauce sweetened contain 2 times more Carbohydrate, 11.6 times more Sugars and 7.9 times more Fructose than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Cranberry Sauce sweetened offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Cranberry Sauce sweetened provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Broccoli Raab as well as Canned Cranberry Sauce sweetened provide inadequate amounts of Omega 6 in 300 calories.