Comparing Nutrients in 14 ounces Frozen Chopped BroccoliVS Canned Rambutan

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

Canned Rambutan

95%

14 oz ▼

Macro Nutrients

Frozen Chopped Broccolivs Canned Rambutan

3.56%103kcal

Energy

11.2%325kcal

103 kcalvs325 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.2%1.15g

Fat

0.86%0.83g

1.15 gvs0.83 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.55%0.17g

Saturated Fat

0.17 gvsNA g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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26%0.42g

Omega 3

0.42 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.72%0.12g

Omega 6

0.12 gvsNA g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14.6%19g

Carbohydrate

63.7%83g

19 gvs83 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.4%5.36g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.36 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.54%3.3g

Fructose

≤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]

3.3 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.98g

Glucose

2.98 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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31.3%12g

Fiber

9.4%3.57g

12 gvs3.57 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11g

Protein

4.6%2.58g

11 gvs2.58 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Frozen Chopped Broccolivs Canned Rambutan

23%206μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

206 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17.5%0.21mg

Vitamin B1

4.3%0.052mg

Thiamine

0.21 mgvs0.052 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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29.3%0.38mg

Vitamin B2

6.7%0.087mg

Riboflavin

0.38 mgvs0.087 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.87mg

Vitamin B3

33.5%5.37mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs5.37 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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22%1.1mg

Vitamin B5

1.43%0.071mg

Pantothenic acid

1.1 mgvs0.071 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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39.7%0.52mg

Vitamin B6

6.1%0.079mg

Pyridoxine

0.52 mgvs0.079 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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66.5%266μg

Vitamin B9

7.94%31.8μg

Folates and Folic Acid

266 μgvs31.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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249%224mg

Vitamin C

21.6%19.4mg

Ascorbic acid

224 mgvs19.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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32.3%4.84mg

Vitamin E

Tocopherols and Tocotrienols

4.84 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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268%322μg

Vitamin K

Phytomenadione or phylloquinone

322 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Chopped Broccolivs Canned Rambutan

22.2%222mg

Calcium

8.73%87.3mg

222 mgvs87.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16.8%0.15mg

Copper

29%0.26mg

0.15 mgvs0.26 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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40%3.2mg

Iron

17.4%1.4mg

3.2 mgvs1.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17%71.4mg

Magnesium

6.6%27.8mg

71.4 mgvs27.8 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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50.7%1.17mg

Manganese

59%1.36mg

1.17 mgvs1.36 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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28.3%198mg

Phosphorus

5.1%35.7mg

198 mgvs35.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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24.7%841mg

Potassium

4.9%167mg

841 mgvs167 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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20.2%11μg

Selenium

11 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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6.35%95mg

Sodium

2.9%43.7mg

95 mgvs43.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17.3%1.9mg

Zinc

2.9%0.32mg

1.9 mgvs0.32 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.8%363g

Water

8.37%310g

363 gvs310 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Canned Rambutan:

Frozen Chopped Broccoli, Unprepared has more Vitamin A, 4.1 times more Vitamin B1, 4.4 times more Vitamin B2, 15.5 times more Vitamin B5, 6.5 times more Vitamin B6, 8.4 times more Vitamin B9 and 11.5 times more Vitamin C than Rambutan Canned in Syrup.
While Rambutan Canned in Syrup contains 2.9 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared as well as Rambutan Canned in Syrup have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Canned Rambutan:

Frozen Chopped Broccoli, Unprepared has 2.5 times more Calcium, 2.3 times more Iron, 2.6 times more Magnesium, 5.6 times more Phosphorus, 5 times more Potassium, 2.2 times more Sodium and 6 times more Zinc than Rambutan Canned in Syrup.
While Rambutan Canned in Syrup contains 1.7 times more Copper than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Rambutan Canned in Syrup have similar amounts of Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Frozen Chopped Broccoli, Unprepared has 3.3 times more Fiber and 4.3 times more Protein than Rambutan Canned in Syrup.
While Rambutan Canned in Syrup contains 3.2 times more Energy and 4.4 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared as well as Rambutan Canned in Syrup have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Frozen Chopped BroccoliVS Cooked Chopped Frozen BroccoliCanned RambutanVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS RaspberriesCanned RambutanVS Raspberries

Compare Foods

Comparing Nutrients in 14 ounces Frozen Chopped BroccoliVS Canned Rambutan

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: