Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cranberry sauce, whole, canned, OCEAN SPRAY

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	11% 314kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.043% 0.014g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	61.7% 80g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	85.7% 62g	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	2.27% 1.65g	26.6% 19.2g	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	% 1.5g	% 34g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	2.66% 1.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	NA	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	33.2% 133μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Calcium	11% 111mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	3.75% 0.034mg	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	20% 1.6mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	5.18% 0.12mg	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	14% 99mg	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	1.23% 41.7mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.15% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cranberry sauce, whole, canned, OCEAN SPRAY per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Cranberry sauce, whole, canned, OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Cranberry sauce, whole, canned, OCEAN SPRAY:

• 7 ounces of Frozen Chopped Broccoli have 26 times more Vitamin A and 56.4 times more Vitamin C than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 7 ounces of Cranberry sauce, whole, canned, OCEAN SPRAY have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Cranberry sauce, whole, canned, OCEAN SPRAY:

• 7 ounces of Frozen Chopped Broccoli have 18.7 times more Calcium, 2.2 times more Copper, 4.1 times more Iron, 9 times more Magnesium, 4.9 times more Manganese, 12.5 times more Phosphorus, 10.1 times more Potassium, 24 times more Zinc and 1.6 times more Water than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 7 ounces of Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 2.5 times more Fiber and 3.7 times more Protein than Cranberry sauce, whole, canned, OCEAN SPRAY.
• While 7 oz of Cranberry sauce, whole, canned, OCEAN SPRAY contain 6.1 times more Energy, 8.5 times more Carbohydrate, 23.2 times more Sugars and 11.7 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Cranberry sauce, whole, canned, OCEAN SPRAY provide inadequate amounts of Protein