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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Canned Cranberry-orange Relish	1%	0%	99%

Macro Nutrients

	Broccoli Raab	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	NA	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	70.5% 92g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	0% 0g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	1.06% 0.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Vitamin A	29% 260μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Calcium	21.4% 214mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	2.2% 75.4mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	NA	11mg per day for Men 19-50 years
Water	4.96% 184g	2.85% 106g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Broccoli Raab vs Canned Cranberry-orange Relish:

• 7 ounces of Broccoli Raab have 32.8 times more Vitamin A, 5.4 times more Vitamin B1, 6.5 times more Vitamin B2 and 12.2 times more Vitamin B3 than Canned Cranberry-orange Relish.
• Both Broccoli Raab and Canned Cranberry-orange Relish provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Canned Cranberry-orange Relish have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• Both Raw Broccoli Raab as well as Canned Cranberry-orange Relish have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Broccoli Raab have 9.8 times more Calcium, 10.7 times more Iron, 5.5 times more Magnesium, 9.1 times more Phosphorus, 5.2 times more Potassium and 1.7 times more Water than Canned Cranberry-orange Relish.
• Both Broccoli Raab and Canned Cranberry-orange Relish contain similar levels of Copper and Sodium per seven ounces.
• 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 Broccoli Raab have more Fiber and 10.6 times more Protein than Canned Cranberry-orange Relish.
• While 7 oz of Canned Cranberry-orange Relish contain 8.1 times more Energy and 16.2 times more Carbohydrate than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Canned Cranberry-orange Relish provide inadequate amounts of Fiber and Protein