Comparing Nutrients in 300 calories Nance, canned, syrup, drained VS Boiled Broccoli

Weight per 300 calories

• Nance, canned, syrup, drained: 316g
• Boiled Broccoli: 857g

Nance, canned, syrup, drained has 2.7 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Nance, canned, syrup, drained or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Nance, canned, syrup, drained	2%	11%	87%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Nance, canned, syrup, drained	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.17% 4.04g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	NA	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	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.4% 72g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	68.2% 49.5g	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	35.6% 26g	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	% 23.4g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0.69g	g per day for Men 19-50 years
Fiber	58% 22g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Nance, canned, syrup, drained	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.95% 0.047mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.86% 0.063mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.92% 0.95mg	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	3.64% 0.047mg	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	38% 34mg	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

	Nance, canned, syrup, drained	Boiled Broccoli	Recommended Dietary Allowance
Calcium	13.3% 133mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	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	14.6% 1.17mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	12% 50.5mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	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	3.16% 22mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	18% 613mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	NA	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.3mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	1.72% 0.19mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	6.4% 236g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Nance, canned, syrup, drained vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 11.4 times more Vitamin B1, 16.7 times more Vitamin B2, 5 times more Vitamin B3, 36.2 times more Vitamin B6 and 16.3 times more Vitamin C than Nance, canned, syrup, drained.

Comparing minerals per 300 calories for Nance, canned, syrup, drained vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 2.6 times more Calcium, 3.1 times more Copper, 4.9 times more Iron, 3.6 times more Magnesium, 3.1 times more Manganese, 26 times more Phosphorus, 4.1 times more Potassium, 13.9 times more Sodium, 20.4 times more Zinc and 3.2 times more Water than Nance, canned, syrup, drained.

Comparison of macro-nutrients per 300 calories:

• Nance, canned, syrup, drained has 4.2 times more Sugars and 4.1 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Fiber and 11.5 times more Protein than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained and Boiled and Drained Broccoli have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Nance, canned, syrup, drained as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 300 kcal.