Comparing Nutrients in 100 grams Broccoli Raab VS Nance, canned, syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Nance, canned, syrup, drained	2%	11%	87%

Macro Nutrients

	Broccoli Raab	Nance, canned, syrup, drained	Recommended Dietary Allowance
Energy	0.76% 22kcal	3.28% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	NA	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	17.5% 22.8g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	21.6% 15.7g	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	0.23% 0.17g	11.3% 8.2g	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	% 0.1g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0.07g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	18.4% 7g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	1% 0.56g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Nance, canned, syrup, drained	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	1.88% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	1.15% 0.015mg	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	20.8% 83μg	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	22.4% 20mg	12% 11mg	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	11% 1.62mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Nance, canned, syrup, drained	Recommended Dietary Allowance
Calcium	11% 108mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	5.9% 0.053mg	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	26.8% 2.14mg	4.63% 0.37mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	7.48% 0.17mg	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	10.4% 73mg	1% 7mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.02% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Nance, canned, syrup, drained per 100 g

Compare the macro and micronutrient content in 100 g of Broccoli Raab versus 100 g of Nance, canned, syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Broccoli Raab vs Nance, canned, syrup, drained:

• 100 grams of Broccoli Raab have 10.8 times more Vitamin B1, 6.5 times more Vitamin B2, 4.1 times more Vitamin B3, 11.4 times more Vitamin B6 and 1.9 times more Vitamin C than Nance, canned, syrup, drained.
• 100 grams of Nance, canned, syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6

Comparing minerals per 100 grams for Broccoli Raab vs Nance, canned, syrup, drained:

• 100 grams of Broccoli Raab have 2.6 times more Calcium, 5.8 times more Iron, 1.4 times more Magnesium, 2.3 times more Manganese, 10.4 times more Phosphorus, 4.1 times more Sodium, 12.8 times more Zinc and 1.2 times more Water than Nance, canned, syrup, drained.
• While 100 g of Nance, canned, syrup, drained contain 1.3 times more Copper than Raw Broccoli Raab.
• Both Broccoli Raab and Nance, canned, syrup, drained contain similar levels of Potassium per 100 grams.
• 100 grams of Nance, canned, syrup, drained lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Raab have 5.7 times more Protein than Nance, canned, syrup, drained.
• While 100 g of Nance, canned, syrup, drained contain 4.3 times more Energy, 8 times more Carbohydrate, 41.2 times more Sugars, 48.1 times more Fructose and 2.6 times more Fiber than Raw Broccoli Raab.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy
• 100 grams of Nance, canned, syrup, drained provide inadequate amounts of Protein