Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Canned Cranberry Sauce sweetened

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Frozen Broccoli Spears	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	1% 29kcal	5.5% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.11% 0.019g	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	31% 40.4g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	43.8% 31.8g	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	13.4% 9.75g	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	% 17.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.1g	g per day for Men 19-50 years
Fiber	7.9% 3g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	1.6% 0.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	1.6% 0.021mg	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	1.08% 0.014mg	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	0.25% 1μg	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	1.1% 1mg	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	9% 1.35mg	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	4.1% 41mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	2.9% 0.026mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.048% 1.9μg	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	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	0.48% 2mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	3.17% 0.073mg	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	0.57% 4mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	0.82% 28mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	0.27% 0.03mg	11mg per day for Men 19-50 years
Water	2.45% 91g	1.58% 58.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Canned Cranberry Sauce sweetened:

• Frozen Broccoli Spears have 28.5 times more Vitamin A, 4.8 times more Vitamin B1, 5.4 times more Vitamin B2, 4.6 times more Vitamin B3, 12.5 times more Vitamin B6, 94 times more Vitamin B9, 68.3 times more Vitamin C, 1.5 times more Vitamin E and 72.4 times more Vitamin K than Canned Cranberry Sauce sweetened.
• Both Frozen Broccoli Spears as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Canned Cranberry Sauce sweetened:

• Frozen Broccoli Spears have 13.7 times more Calcium, 1.4 times more Copper, 1.8 times more Iron, 8 times more Magnesium, 3.5 times more Manganese, 14.8 times more Phosphorus, 8.9 times more Potassium, 4.8 times more Selenium, 3.4 times more Sodium, 11.3 times more Zinc and 1.5 times more Water than Canned Cranberry Sauce sweetened.

Comparison of macro-nutrients per 100 grams:

• Frozen Broccoli Spears have 10.4 times more Omega 3, 2.7 times more Fiber and 3.4 times more Protein than Canned Cranberry Sauce sweetened.
• While Canned Cranberry Sauce sweetened contains 5.5 times more Energy, 7.6 times more Carbohydrate and 21.6 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears as well as Canned Cranberry Sauce sweetened have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.