Comparing Nutrients in 300 calories Cranberry sauce, jellied, canned, OCEAN SPRAY VS Boiled Broccoli

Weight per 300 calories

• Cranberry sauce, jellied, canned, OCEAN SPRAY: 188g
• Boiled Broccoli: 857g

Cranberry sauce, jellied, canned, OCEAN SPRAY has 4.6 times more energy per 100g than Boiled Broccoli. It has above average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Discover which food has more nutrients per 300 calories - Cranberry sauce, jellied, canned, OCEAN SPRAY or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cranberry sauce, jellied, canned, OCEAN SPRAY	3%	0%	97%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.077% 0.075g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.041% 0.013g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	NA	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	NA	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.6% 76g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	83.3% 60.4g	16.4% 12g	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	25.3% 18.4g	8.75% 6.34g	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	% 33.4g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 0.19g	% 0.69g	g per day for Men 19-50 years
Fiber	4.93% 1.88g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	3.5% 1.97g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.42% 3.75μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	132% 1.7mg	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	231% 926μg	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	2.1% 1.88mg	618% 556mg	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	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry sauce, jellied, canned, OCEAN SPRAY	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0.56% 5.63mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	7.3% 0.066mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	14.5% 1.16mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	0.89% 3.75mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	6.93% 0.16mg	72.3% 1.66mg	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	1.07% 7.5mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	1.88% 63.8mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	NA	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.38mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	0.51% 0.056mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	2.95% 109g	20.7% 765g	3700g per day for Men 19-50 years

Cranberry Sauce, Jellied, Canned, OCEAN SPRAY VS Boiled Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cranberry sauce, jellied, canned, OCEAN SPRAY or Boiled Broccoli?

Lets compare vitamin content per 300 calories of Cranberry sauce, jellied, canned, OCEAN SPRAY vs Boiled Broccoli:

• 300 kcal of Boiled and Drained Broccoli contain 176 times more Vitamin A and 296.7 times more Vitamin C than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• 300 calories of Cranberry sauce, jellied, canned, OCEAN SPRAY have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 300 calories for Cranberry sauce, jellied, canned, OCEAN SPRAY vs Boiled Broccoli:

• 300 kcal of Boiled and Drained Broccoli contain 61 times more Calcium, 8 times more Copper, 4.9 times more Iron, 48 times more Magnesium, 10.4 times more Manganese, 76.6 times more Phosphorus, 39.4 times more Potassium, 37.5 times more Sodium, 68.6 times more Zinc and 7 times more Water than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• 300 calories of Cranberry sauce, jellied, canned, OCEAN SPRAY lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cranberry sauce, jellied, canned, OCEAN SPRAY have 1.2 times more Carbohydrate, 5.1 times more Sugars and 2.9 times more Fructose than Boiled Broccoli.
• While 300 kcal of Boiled and Drained Broccoli contain 15.1 times more Fiber and 10.4 times more Protein than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• Both Cranberry sauce, jellied, canned, OCEAN SPRAY and Boiled Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Cranberry sauce, jellied, canned, OCEAN SPRAY provide inadequate amounts of Fiber and Protein