Comparing Nutrients in 100 grams Canned Cranberry Sauce sweetened VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Sauce sweetened	2%	1%	97%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Canned Cranberry Sauce sweetened	Broccoli Raab	Recommended Dietary Allowance
Energy	5.5% 159kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.022% 0.007g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.019g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.4g	2.2% 2.85g	130g per day for Men 19-50 years
Sugars	43.8% 31.8g	0.52% 0.38g	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	13.4% 9.75g	0.23% 0.17g	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	% 17.4g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 0.1g	% 0.11g	g per day for Men 19-50 years
Fiber	2.9% 1.1g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	1.6% 0.9g	5.66% 3.17g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Sauce sweetened	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.25% 0.015mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.63% 0.1mg	7.63% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.08% 0.014mg	13% 0.17mg	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	0.25% 1μg	20.8% 83μg	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	1.1% 1mg	22.4% 20mg	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	6.2% 0.93mg	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	187% 224μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Sauce sweetened	Broccoli Raab	Recommended Dietary Allowance
Calcium	0.3% 3mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	2.9% 0.026mg	4.67% 0.042mg	0.9mg per day for Men 19-50 years
Fluoride	0.048% 1.9μg	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	5.13% 0.41mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	0.48% 2mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	3.17% 0.073mg	17% 0.4mg	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	0.57% 4mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	0.82% 28mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	0.27% 0.03mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	1.58% 58.5g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Cranberry Sauce sweetened VS Broccoli Raab per 100 g

Compare the macro and micronutrient content in 100 g of Canned Cranberry Sauce sweetened versus 100 g of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 g of Raw Broccoli Raab contain 65.5 times more Vitamin A, 10.8 times more Vitamin B1, 6.1 times more Vitamin B2, 12.2 times more Vitamin B3, 12.2 times more Vitamin B6, 83 times more Vitamin B9, 20.2 times more Vitamin C, 1.7 times more Vitamin E and 160 times more Vitamin K than Canned Cranberry Sauce sweetened.
• 100 grams 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 g of Raw Broccoli Raab contain 36 times more Calcium, 1.6 times more Copper, 5.2 times more Iron, 11 times more Magnesium, 5.4 times more Manganese, 18.3 times more Phosphorus, 7 times more Potassium, 6.6 times more Sodium, 25.7 times more Zinc and 1.6 times more Water than Canned Cranberry Sauce sweetened.
• 100 grams of Canned Cranberry Sauce sweetened lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Canned Cranberry Sauce sweetened as well as Raw Broccoli Raab lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Cranberry Sauce sweetened have 7.2 times more Energy, 14.2 times more Carbohydrate, 83.6 times more Sugars and 57.4 times more Fructose than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 15.8 times more Omega 3, 2.5 times more Fiber and 3.5 times more Protein than Canned Cranberry Sauce sweetened.
• 100 grams of Canned Cranberry Sauce sweetened provide inadequate amounts of Omega 3 and Protein
• 100 grams of Broccoli Raab provide inadequate amounts of Energy
• Both Canned Cranberry Sauce sweetened as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 100 grams.