Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Nance, canned, syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Nance, canned, syrup, drained	2%	11%	87%

Macro Nutrients

	Cooked Broccoli Raab	Nance, canned, syrup, drained	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	6.5% 189kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	NA	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	NA	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	34.8% 45.2g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	43% 31g	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	22.4% 16.2g	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	% 0.46g	% 14.7g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0.14g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	36.6% 14g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Nance, canned, syrup, drained	Recommended Dietary Allowance
Vitamin A	50% 450μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	2.5% 0.03mg	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	3.72% 0.6mg	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	2.3% 0.03mg	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	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	81.6% 73.4mg	24% 21.4mg	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	Nance, canned, syrup, drained	Recommended Dietary Allowance
Calcium	23.4% 234mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	11.7% 0.11mg	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	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	15% 0.34mg	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% 14mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	11.3% 385mg	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	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Nance, canned, syrup, drained per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Nance, canned, syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Nance, canned, syrup, drained:

• 7 ounces of Cooked Broccoli Raab have 11.3 times more Vitamin B1, 7 times more Vitamin B2, 6.7 times more Vitamin B3, 14.7 times more Vitamin B6 and 3.4 times more Vitamin C than Nance, canned, syrup, drained.
• 7 ounces of Nance, canned, syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Nance, canned, syrup, drained:

• 7 ounces of Cooked Broccoli Raab have 2.8 times more Calcium, 1.4 times more Copper, 3.4 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 11.7 times more Phosphorus, 1.8 times more Potassium, 7 times more Sodium, 9 times more Zinc and 1.2 times more Water than Nance, canned, syrup, drained.
• 7 ounces of Nance, canned, syrup, drained lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 6.8 times more Protein than Nance, canned, syrup, drained.
• While 7 oz of Nance, canned, syrup, drained contain 3.8 times more Energy, 7.3 times more Carbohydrate, 25.3 times more Sugars, 34.1 times more Fructose and 2.5 times more Fiber than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Nance, canned, syrup, drained provide inadequate amounts of Protein