Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Fruit cocktail, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Fruit cocktail, canned, heavy syrup, drained	2%	1%	97%

Macro Nutrients

	Cooked Broccoli Raab	Fruit cocktail, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	20.5% 26.6g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	33.5% 24.3g	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	0.47% 0.34g	NA	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	1.2% 0.67g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Fruit cocktail, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	5.56% 0.072mg	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	25% 101μg	1.06% 4.25μg	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	58.3% 52.4mg	3% 2.7mg	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	24% 3.6mg	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	4.6% 5.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Fruit cocktail, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	16.7% 167mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	13.5% 0.12mg	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	22.5% 1.8mg	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	NA	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	16.6% 116mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	3.75% 128mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.1% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Fruit cocktail, canned, heavy syrup, drained per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Fruit cocktail, canned, heavy syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Fruit cocktail, canned, heavy syrup, drained:

• 5 ounces of Cooked Broccoli Raab have 16.2 times more Vitamin A, 8.9 times more Vitamin B1, 6.7 times more Vitamin B2, 5.4 times more Vitamin B3, 4.3 times more Vitamin B6, 23.7 times more Vitamin B9, 19.5 times more Vitamin C, 4.2 times more Vitamin E and 65.6 times more Vitamin K than Fruit cocktail, canned, heavy syrup, drained.
• 5 ounces of Fruit cocktail, canned, heavy syrup, drained have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cooked Broccoli Raab as well as Fruit cocktail, canned, heavy syrup, drained have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Fruit cocktail, canned, heavy syrup, drained:

• 5 ounces of Cooked Broccoli Raab have 16.9 times more Calcium, 4.4 times more Iron, 5.4 times more Magnesium, 6.8 times more Phosphorus, 3.8 times more Potassium, 2.6 times more Selenium, 9.3 times more Sodium and 6.8 times more Zinc than Fruit cocktail, canned, heavy syrup, drained.
• Both Cooked Broccoli Raab and Fruit cocktail, canned, heavy syrup, drained contain similar levels of Copper and Water per five ounces.
• 5 ounces of Fruit cocktail, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 40.2 times more Omega 3, 1.6 times more Fiber and 8.1 times more Protein than Fruit cocktail, canned, heavy syrup, drained.
• While 5 oz of Fruit cocktail, canned, heavy syrup, drained contain 2.8 times more Energy, 6 times more Carbohydrate and 27.6 times more Sugars than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Fruit cocktail, canned, heavy syrup, drained provide inadequate amounts of Omega 3 and Protein
• Both Cooked Broccoli Raab as well as Fruit cocktail, canned, heavy syrup, drained provide inadequate amounts of Omega 6 in five ounces.