Comparing Nutrients in 14 ounces BroccoliVS Nance, canned, syrup, drained

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Nance, canned, syrup, drained

11%

87%

14 oz ▼

Macro Nutrients

Broccolivs Nance, canned, syrup, drained

4.65%135kcal

Energy

13%377kcal

135 kcalvs377 kcal

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

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1.5%1.47g

Fat

5.24%5.1g

1.47 gvs5.1 g

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

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1.4%0.45g

Saturated Fat

0.45 gvsNA g

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

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15.6%0.25g

Omega 3

0.25 gvsNA g

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

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1.14%0.19g

Omega 6

0.19 gvsNA g

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

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0%0mg

Cholesterol

0 mgvsNA mg

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

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20.3%26.4g

Carbohydrate

69.6%90g

26.4 gvs90 g

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

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9.3%6.75g

Sugars

85.7%62g

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

6.75 gvs62 g

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

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3.72%2.7g

Fructose

44.8%32.5g

≤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]

2.7 gvs32.5 g

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

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%1.94g

Glucose

%29.4g

1.94 gvs29.4 g

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

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%0.4g

Sucrose

%0.28g

0.4 gvs0.28 g

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

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27%10.3g

Fiber

73%27.8g

10.3 gvs27.8 g

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

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20%11g

Protein

3.97%2.22g

11 gvs2.22 g

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

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Vitamins

Broccolivs Nance, canned, syrup, drained

13.7%123μg

Vitamin A

RAE, retinol activity equivalents

123 μgvsNA μg

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

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23.5%0.28mg

Vitamin B1

4.96%0.06mg

Thiamine

0.28 mgvs0.06 mg

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

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35.7%0.46mg

Vitamin B2

6.1%0.079mg

Riboflavin

0.46 mgvs0.079 mg

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

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16%2.54mg

Vitamin B3

7.44%1.2mg

Niacin, nicotinic acid, niacinamide

2.54 mgvs1.2 mg

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

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45.5%2.27mg

Vitamin B5

Pantothenic acid

2.27 mgvsNA mg

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

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53.4%0.69mg

Vitamin B6

4.58%0.06mg

Pyridoxine

0.69 mgvs0.06 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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62.5%250μg

Vitamin B9

Folates and Folic Acid

250 μgvsNA μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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393%354mg

Vitamin C

47.6%43mg

Ascorbic acid

354 mgvs43 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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20.6%3.1mg

Vitamin E

Tocopherols and Tocotrienols

3.1 mgvsNA mg

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

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336%403μg

Vitamin K

Phytomenadione or phylloquinone

403 μgvsNA μg

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

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Minerals

Broccolivs Nance, canned, syrup, drained

18.7%187mg

Calcium

16.7%167mg

187 mgvs167 mg

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

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21.6%0.19mg

Copper

23.4%0.21mg

0.19 mgvs0.21 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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36.2%2.9mg

Iron

18.4%1.47mg

2.9 mgvs1.47 mg

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

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20%83.3mg

Magnesium

15%63.5mg

83.3 mgvs63.5 mg

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

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36.2%0.83mg

Manganese

29.7%0.68mg

0.83 mgvs0.68 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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37.4%262mg

Phosphorus

3.97%27.8mg

262 mgvs27.8 mg

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

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37%1254mg

Potassium

22.6%770mg

1254 mgvs770 mg

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

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18%9.92μg

Selenium

9.92 μgvsNA μg

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

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8.73%131mg

Sodium

2.1%31.8mg

131 mgvs31.8 mg

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

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14.8%1.63mg

Zinc

2.16%0.24mg

1.63 mgvs0.24 mg

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

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9.58%354g

Water

8.03%297g

354 gvs297 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 Broccoli vs Nance, canned, syrup, drained:

Raw Broccoli has 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 14 ounces for Broccoli vs Nance, canned, syrup, drained:

Raw Broccoli has 2 times more Iron, 1.3 times more Magnesium, 1.2 times more Manganese, 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 Raw Broccoli and Nance, canned, syrup, drained have similar amounts of Calcium, Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Broccoli has 5 times more Protein than Nance, canned, syrup, drained.
While Nance, canned, syrup, drained contains 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.
Both Raw Broccoli as well as Nance, canned, syrup, drained have insufficient amounts of Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

BroccoliVS Boiled BroccoliNance, canned, syrup, drainedVS Boiled BroccoliBroccoliVS Frozen NanceNance, canned, syrup, drainedVS Frozen Nance

Compare Foods

Comparing Nutrients in 14 ounces BroccoliVS Nance, canned, syrup, drained

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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