Comparing Nutrients in 7 ounces Boiled Broccoli VS Canned Guanabana Nectar

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Canned Guanabana Nectar	1%	2%	97%

Macro Nutrients

	Boiled Broccoli	Canned Guanabana Nectar	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	4.04% 117kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.46% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	22.8% 29.6g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	35.8% 26g	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	2.03% 1.47g	16.3% 11.8g	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	% 0.97g	% 12.6g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	0.52% 0.2g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	0.39% 0.22g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Canned Guanabana Nectar	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	0.5% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	1.68% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	2.78% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	1.07% 0.014mg	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	53.6% 214μg	2.98% 12μg	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	143% 129mg	24.5% 22mg	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	19% 2.88mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Canned Guanabana Nectar	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	2.2% 0.02mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	0.86% 0.02mg	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	19% 133mg	0.57% 3.97mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	1.46% 49.6mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.54% 168g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Canned Guanabana Nectar:

• Boiled and Drained Broccoli has more Vitamin A, 21 times more Vitamin B1, 11.2 times more Vitamin B2, 4.6 times more Vitamin B3, 8.8 times more Vitamin B5, 28.6 times more Vitamin B6, 18 times more Vitamin B9, 5.8 times more Vitamin C, 145 times more Vitamin E and more Vitamin K than Canned Guanabana Nectar.
• Both Boiled and Drained Broccoli as well as Canned Guanabana Nectar have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Canned Guanabana Nectar:

• Boiled and Drained Broccoli has 5.7 times more Calcium, 6.1 times more Copper, 1.9 times more Iron, 7 times more Magnesium, 19.4 times more Manganese, 33.5 times more Phosphorus, 11.7 times more Potassium, 4 times more Selenium, 5.1 times more Sodium and 22.5 times more Zinc than Canned Guanabana Nectar.
• Both Boiled and Drained Broccoli and Canned Guanabana Nectar have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has more Omega 3, 33 times more Fiber and 21.6 times more Protein than Canned Guanabana Nectar.
• While Canned Guanabana Nectar contains 1.7 times more Energy, 2.1 times more Carbohydrate, 9.4 times more Sugars and 8 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Canned Guanabana Nectar have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.