Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Canned Cranberry-orange Relish

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Canned Cranberry-orange Relish	1%	0%	99%

Macro Nutrients

	Frozen Broccoli Spears	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Energy	1% 29kcal	6.14% 178kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.038% 0.012g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	35.5% 46.2g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	0% 0g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	0.54% 0.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	0.63% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	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	23.5% 94μg	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	76% 68.3mg	20% 18mg	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	9% 1.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	4.44% 0.04mg	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	9% 0.72mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	8.43% 59mg	1.14% 8mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	1.1% 38mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	2.13% 32mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	NA	11mg per day for Men 19-50 years
Water	2.45% 91g	1.44% 53.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Canned Cranberry-orange Relish per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Canned Cranberry-orange Relish to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Canned Cranberry-orange Relish:

• 100 grams of Frozen Broccoli Spears have 14.3 times more Vitamin A, 2.4 times more Vitamin B1, 5.7 times more Vitamin B2, 4.6 times more Vitamin B3 and 3.8 times more Vitamin C than Canned Cranberry-orange Relish.
• 100 grams of Canned Cranberry-orange Relish have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• Both Frozen Broccoli Spears as well as Canned Cranberry-orange Relish have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Canned Cranberry-orange Relish:

• 100 grams of Frozen Broccoli Spears have 3.7 times more Calcium, 3.6 times more Iron, 4 times more Magnesium, 7.4 times more Phosphorus, 6.6 times more Potassium and 1.7 times more Water than Canned Cranberry-orange Relish.
• While 100 g of Canned Cranberry-orange Relish contain 1.9 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Cranberry-orange Relish contain similar levels of Copper per 100 grams.
• 100 grams of Canned Cranberry-orange Relish lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have more Fiber and 10.2 times more Protein than Canned Cranberry-orange Relish.
• While 100 g of Canned Cranberry-orange Relish contain 6.1 times more Energy and 8.6 times more Carbohydrate than Frozen Broccoli Spears.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy
• 100 grams of Canned Cranberry-orange Relish provide inadequate amounts of Fiber and Protein