Comparing Nutrients in 300 calories Cranberry sauce, whole, canned, OCEAN SPRAY VS Frozen Chopped Broccoli

Weight per 300 calories

• Cranberry sauce, whole, canned, OCEAN SPRAY: 190g
• Frozen Chopped Broccoli: 1154g

Cranberry sauce, whole, canned, OCEAN SPRAY has 6.1 times more energy per 100g than Frozen Chopped Broccoli. It has above average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Discover which food has more nutrients per 300 calories - Cranberry sauce, whole, canned, OCEAN SPRAY or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cranberry sauce, whole, canned, OCEAN SPRAY	2%	0%	98%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cranberry sauce, whole, canned, OCEAN SPRAY	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.098% 0.095g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	0.042% 0.013g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	NA	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	NA	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.7g	42.4% 55g	130g per day for Men 19-50 years
Sugars	82% 59.4g	21.5% 15.6g	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	25.4% 18.4g	13.2% 9.58g	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	% 32.5g	% 8.65g	g per day for Men 19-50 years
Sucrose	% 0.19g	NA	g per day for Men 19-50 years
Fiber	6% 2.28g	91% 34.6g	38g per day for Men 19-50 years
Protein	2.54% 1.42g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Cranberry sauce, whole, canned, OCEAN SPRAY	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.42% 3.8μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	115% 1.5mg	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	193% 773μg	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% 1.9mg	723% 651mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry sauce, whole, canned, OCEAN SPRAY	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0.57% 5.7mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	3.6% 0.032mg	48.7% 0.44mg	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	4.75% 0.38mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	0.9% 3.8mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	4.95% 0.11mg	147% 3.4mg	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	1.1% 7.6mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	1.17% 40mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	NA	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.5mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	0.35% 0.038mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	3% 111g	28.5% 1055g	3700g per day for Men 19-50 years

Cranberry Sauce, Whole, Canned, OCEAN SPRAY VS Frozen Chopped Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cranberry sauce, whole, canned, OCEAN SPRAY or Frozen Chopped Broccoli?

Lets compare vitamin content per 300 calories of Cranberry sauce, whole, canned, OCEAN SPRAY vs Frozen Chopped Broccoli:

• 300 kcal of Frozen Chopped Broccoli, Unprepared contain 158 times more Vitamin A and 342.7 times more Vitamin C than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 300 calories of Cranberry sauce, whole, canned, OCEAN SPRAY have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 300 calories for Cranberry sauce, whole, canned, OCEAN SPRAY vs Frozen Chopped Broccoli:

• 300 kcal of Frozen Chopped Broccoli, Unprepared contain 113.4 times more Calcium, 13.6 times more Copper, 24.6 times more Iron, 54.7 times more Magnesium, 29.8 times more Manganese, 76 times more Phosphorus, 61.3 times more Potassium, 29.2 times more Sodium, 145.8 times more Zinc and 9.5 times more Water than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 300 calories of Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cranberry sauce, whole, canned, OCEAN SPRAY have 1.4 times more Carbohydrate, 3.8 times more Sugars and 1.9 times more Fructose than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 15.2 times more Fiber and 22.8 times more Protein than Cranberry sauce, whole, canned, OCEAN SPRAY.
• Both Cranberry sauce, whole, canned, OCEAN SPRAY and Frozen Chopped Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Cranberry sauce, whole, canned, OCEAN SPRAY provide inadequate amounts of Fiber and Protein