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

Macros Ratio

	Protein	Fat	Carbs
Nance, canned, syrup, drained	2%	11%	87%
Broccoli	27%	8%	65%

Macro Nutrients

	Nance, canned, syrup, drained	Broccoli	Recommended Dietary Allowance
Energy	3.28% 95kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	NA	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	NA	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.8g	5.1% 6.64g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	2.34% 1.7g	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	11.3% 8.2g	0.94% 0.68g	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	% 7.4g	% 0.49g	g per day for Men 19-50 years
Sucrose	% 0.07g	% 0.1g	g per day for Men 19-50 years
Fiber	18.4% 7g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	1% 0.56g	5.04% 2.82g	56g per day for Men 19-50 years

Vitamins

	Nance, canned, syrup, drained	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	3.44% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.25% 0.015mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.88% 0.3mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.15% 0.015mg	13.5% 0.18mg	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	NA	15.8% 63μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 11mg	99% 89.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	84.7% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nance, canned, syrup, drained	Broccoli	Recommended Dietary Allowance
Calcium	4.2% 42mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	5.9% 0.053mg	5.44% 0.049mg	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	4.63% 0.37mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	7.48% 0.17mg	9.13% 0.21mg	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% 7mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	NA	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.02% 75g	2.4% 89.3g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 4.7 times more Vitamin B1, 5.9 times more Vitamin B2, 2.1 times more Vitamin B3, 11.7 times more Vitamin B6 and 8.3 times more Vitamin C than Nance, canned, syrup, drained.

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

• Raw Broccoli contains 2 times more Iron, 1.3 times more Magnesium, 9.4 times more Phosphorus, 1.6 times more Potassium, 4.1 times more Sodium and 6.8 times more Zinc than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained and Raw Broccoli have similar amounts of Calcium, Copper, Manganese and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Nance, canned, syrup, drained has 2.8 times more Energy, 3.5 times more Fat, 3.4 times more Carbohydrate, 9.2 times more Sugars, 12 times more Fructose and 2.7 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 5 times more Protein than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 100 g.