Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Canned Cranberry-orange Relish

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Canned Cranberry-orange Relish	1%	0%	99%

Macro Nutrients

	Cooked Broccoli Raab	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	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	4.76% 6.2g	70.5% 92g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	NA	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	0.66% 0.48g	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	0% 0g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	1.06% 0.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Vitamin A	50% 450μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	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	35.2% 141μg	NA	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	81.6% 73.4mg	39.7% 35.7mg	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	33.5% 5.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Calcium	23.4% 234mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	8.8% 0.079mg	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	31.5% 2.52mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	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	23.2% 163mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	2.2% 75.4mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	NA	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	NA	11mg per day for Men 19-50 years
Water	4.9% 181g	2.85% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Canned Cranberry-orange Relish per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Canned Cranberry-orange Relish to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Canned Cranberry-orange Relish:

• 7 ounces of Cooked Broccoli Raab have 56.8 times more Vitamin A, 5.6 times more Vitamin B1, 7 times more Vitamin B2, 20.2 times more Vitamin B3 and 2.1 times more Vitamin C than Canned Cranberry-orange Relish.
• 7 ounces of Canned Cranberry-orange Relish have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• Both Cooked Broccoli Raab as well as Canned Cranberry-orange Relish have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Canned Cranberry-orange Relish:

• 7 ounces of Cooked Broccoli Raab have 10.7 times more Calcium, 1.9 times more Copper, 6.4 times more Iron, 6.8 times more Magnesium, 10.3 times more Phosphorus, 9 times more Potassium, 1.8 times more Sodium and 1.7 times more Water than Canned Cranberry-orange Relish.
• 7 ounces of Canned Cranberry-orange Relish lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have more Fiber and 12.8 times more Protein than Canned Cranberry-orange Relish.
• While 7 oz of Canned Cranberry-orange Relish contain 7.1 times more Energy and 14.8 times more Carbohydrate than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Canned Cranberry-orange Relish provide inadequate amounts of Fiber and Protein