Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Canned Cranberry Sauce sweetened

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Canned Cranberry Sauce sweetened: 315g

Canned Cranberry Sauce sweetened has 5.5 times more energy per unit of mass than Frozen Broccoli Spears, which is above average in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Canned Cranberry Sauce sweetened?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Frozen Broccoli Spears	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	0.49% 0.47g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.069% 0.022g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	98% 127g	130g per day for Men 19-50 years
Sugars	35% 25.3g	138% 100g	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	NA	42.3% 30.7g	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	NA	% 54.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.31g	g per day for Men 19-50 years
Fiber	136% 51.7g	9.1% 3.46g	38g per day for Men 19-50 years
Protein	94% 52.8g	5.05% 2.83g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	109% 983μg	0.7% 6.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	3.93% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	5.08% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	1.97% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	3.4% 0.044mg	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	405% 1621μg	0.79% 3.14μg	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	1308% 1178mg	3.5% 3.14mg	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	155% 23.3mg	19.5% 2.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	3.67% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	70.7% 707mg	0.94% 9.43mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	9.1% 0.082mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.15% 5.97μg	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	155% 12.4mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	1.5% 6.3mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	10% 0.23mg	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	145% 1017mg	1.8% 12.6mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	2.3% 1.26μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	1.05% 15.7mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	0.86% 0.094mg	11mg per day for Men 19-50 years
Water	42% 1561g	4.97% 184g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Canned Cranberry Sauce Sweetened Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Canned Cranberry Sauce sweetened?

Lets compare vitamin content per 500 calories of Frozen Broccoli Spears vs Canned Cranberry Sauce sweetened:

• 500 calories of Frozen Broccoli Spears have 156.3 times more Vitamin A, 26.3 times more Vitamin B1, 29.8 times more Vitamin B2, 25.3 times more Vitamin B3, 68.5 times more Vitamin B6, 515.4 times more Vitamin B9, 374.5 times more Vitamin C, 8 times more Vitamin E and 397.1 times more Vitamin K than Canned Cranberry Sauce sweetened.
• 500 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 Frozen Broccoli Spears as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Broccoli Spears vs Canned Cranberry Sauce sweetened:

• 500 calories of Frozen Broccoli Spears have 74.9 times more Calcium, 7.6 times more Copper, 9.6 times more Iron, 43.9 times more Magnesium, 19.2 times more Manganese, 80.9 times more Phosphorus, 49 times more Potassium, 26 times more Selenium, 18.6 times more Sodium, 62.1 times more Zinc and 8.5 times more Water than Canned Cranberry Sauce sweetened.
• 500 calories of Canned Cranberry Sauce sweetened lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 57.1 times more Omega 3, 15 times more Fiber and 18.6 times more Protein than Canned Cranberry Sauce sweetened.
• While 500 kcal of Canned Cranberry Sauce sweetened contain 1.4 times more Carbohydrate and 3.9 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Cranberry Sauce sweetened offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Cranberry Sauce sweetened provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Broccoli Spears as well as Canned Cranberry Sauce sweetened provide inadequate amounts of Omega 6 in 500 calories.