Comparing Nutrients in 7 ounces Canned Cranberry Sauce sweetened VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Sauce sweetened	2%	1%	97%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Canned Cranberry Sauce sweetened	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	11% 316kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.043% 0.014g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	87% 63g	1.7% 1.23g	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	26.7% 19.3g	0.66% 0.48g	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	% 34.5g	% 0.46g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.3g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Sauce sweetened	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.14% 0.028mg	33.6% 0.44mg	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	0.5% 2μg	35.2% 141μg	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	2.2% 2mg	81.6% 73.4mg	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	12.3% 1.85mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Sauce sweetened	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	5.73% 0.052mg	16.5% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.094% 3.77μg	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	10% 0.81mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	6.3% 0.14mg	32.8% 0.75mg	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	1.13% 7.94mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	1.63% 55.6mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.06mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	3.13% 116g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Cranberry Sauce sweetened VS Cooked Broccoli Raab per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Cranberry Sauce sweetened vs Cooked Broccoli Raab:

• 7 oz of Cooked Broccoli Raab contain 113.5 times more Vitamin A, 11.3 times more Vitamin B1, 6.7 times more Vitamin B2, 20.2 times more Vitamin B3, 15.7 times more Vitamin B6, 71 times more Vitamin B9, 37 times more Vitamin C, 2.7 times more Vitamin E and 182.9 times more Vitamin K than Canned Cranberry Sauce sweetened.
• 7 ounces of Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Canned Cranberry Sauce sweetened as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Cranberry Sauce sweetened vs Cooked Broccoli Raab:

• 7 oz of Cooked Broccoli Raab contain 39.3 times more Calcium, 2.9 times more Copper, 3.1 times more Iron, 13.5 times more Magnesium, 5.2 times more Manganese, 20.5 times more Phosphorus, 12.3 times more Potassium, 3.3 times more Selenium, 11.2 times more Sodium, 18 times more Zinc and 1.6 times more Water than Canned Cranberry Sauce sweetened.
• 7 ounces of Canned Cranberry Sauce sweetened lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Cranberry Sauce sweetened have 6.4 times more Energy, 12.9 times more Carbohydrate, 51.2 times more Sugars and 40.6 times more Fructose than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 16.8 times more Omega 3, 2.5 times more Fiber and 4.3 times more Protein than Canned Cranberry Sauce sweetened.
• 7 ounces of Canned Cranberry Sauce sweetened provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Canned Cranberry Sauce sweetened as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.