Comparing Nutrients in 100 calories Canned Beets with Liquids and SaltVS Frozen Chopped Broccoli

Weight per 100 calories

Canned Beets with Liquids and Salt

333g

Frozen Chopped Broccoli

385g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Canned Beets with Liquids and Salt or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Canned Beets with Liquids and Salt

88%

Frozen Chopped Broccoli

34%

58%

100 kcal ▼

Macro Nutrients

Canned Beets with Liquids and Saltvs Frozen Chopped Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.31%0.3g

Fat

1.15%1.1g

0.3 gvs1.1 g

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

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0.11%0.037g

Saturated Fat

0.53%0.17g

0.037 gvs0.17 g

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

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0.42%0.007g

Omega 3

25.2%0.4g

0.007 gvs0.4 g

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

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0.45%0.077g

Omega 6

0.7%0.12g

0.077 gvs0.12 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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18.3%24g

Carbohydrate

14%18.4g

24 gvs18.4 g

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

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30%21.8g

Sugars

7.16%5.2g

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

21.8 gvs5.2 g

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

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0.92%0.67g

Fructose

4.4%3.2g

≤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]

0.67 gvs3.2 g

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

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%0.93g

Glucose

%2.9g

0.93 gvs2.9 g

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

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%17.5g

Sucrose

17.5 gvsNA g

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

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10.5%4g

Fiber

30.4%11.5g

4 gvs11.5 g

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

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4.35%2.43g

Protein

19.3%11g

2.43 gvs11 g

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

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Vitamins

Canned Beets with Liquids and Saltvs Frozen Chopped Broccoli

0.37%3.33μg

Vitamin A

22.2%200μg

RAE, retinol activity equivalents

3.33 μgvs200 μg

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

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2.78%0.033mg

Vitamin B1

17%0.2mg

Thiamine

0.033 mgvs0.2 mg

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

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9.74%0.13mg

Vitamin B2

28.4%0.37mg

Riboflavin

0.13 mgvs0.37 mg

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

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3.15%0.5mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

0.5 mgvs1.8 mg

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

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10%0.5mg

Vitamin B5

21.5%1.07mg

Pantothenic acid

0.5 mgvs1.07 mg

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

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14%0.18mg

Vitamin B6

38.5%0.5mg

Pyridoxine

0.18 mgvs0.5 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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24%97μg

Vitamin B9

64.4%258μg

Folates and Folic Acid

97 μgvs258 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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10.4%9.33mg

Vitamin C

241%217mg

Ascorbic acid

9.33 mgvs217 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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0.67%0.1mg

Vitamin E

31.3%4.7mg

Tocopherols and Tocotrienols

0.1 mgvs4.7 mg

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

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0.56%0.67μg

Vitamin K

260%312μg

Phytomenadione or phylloquinone

0.67 μgvs312 μg

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

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Minerals

Canned Beets with Liquids and Saltvs Frozen Chopped Broccoli

6%60mg

Calcium

21.5%215mg

60 mgvs215 mg

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

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16%0.14mg

Copper

16.2%0.15mg

0.14 mgvs0.15 mg

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

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2.2%87.7μg

Fluoride

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

87.7 μgvsNA μg

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

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30.4%2.43mg

Iron

39%3.1mg

2.43 mgvs3.1 mg

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

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14.3%60mg

Magnesium

16.5%69.2mg

60 mgvs69.2 mg

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

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59.6%1.37mg

Manganese

49%1.13mg

1.37 mgvs1.13 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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7.14%50mg

Phosphorus

27.5%192mg

50 mgvs192 mg

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

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15.6%530mg

Potassium

24%815mg

530 mgvs815 mg

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

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0.61%0.33μg

Selenium

19.6%10.8μg

0.33 μgvs10.8 μg

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

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31.8%477mg

Sodium

6.15%92mg

477 mgvs92 mg

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

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10.3%1.13mg

Zinc

16.8%1.85mg

1.13 mgvs1.85 mg

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

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8.23%304g

Water

9.5%352g

304 gvs352 g

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

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Lets compare vitamin content per 100 calories of Canned Beets with Liquids and Salt vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 60 times more Vitamin A, 6.1 times more Vitamin B1, 2.9 times more Vitamin B2, 3.6 times more Vitamin B3, 2.1 times more Vitamin B5, 2.7 times more Vitamin B6, 2.7 times more Vitamin B9, 23.2 times more Vitamin C, 46.9 times more Vitamin E and 467.9 times more Vitamin K than Canned Beets Solids and Liquids with Salt.
Both Canned Beets Solids and Liquids with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Beets with Liquids and Salt vs Frozen Chopped Broccoli:

Canned Beets Solids and Liquids with Salt have 1.2 times more Manganese and 5.2 times more Sodium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 3.6 times more Calcium, 1.3 times more Iron, 3.8 times more Phosphorus, 1.5 times more Potassium, 32.3 times more Selenium and 1.6 times more Zinc than Canned Beets Solids and Liquids with Salt.
Both Canned Beets Solids and Liquids with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper, Magnesium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned Beets Solids and Liquids with Salt have 1.3 times more Carbohydrate and 4.2 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 3.7 times more Fat, 60.6 times more Omega 3, 4.8 times more Fructose, 2.9 times more Fiber and 4.4 times more Protein than Canned Beets Solids and Liquids with Salt.
Both Canned Beets Solids and Liquids with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 100 kcal.
Both Canned Beets Solids and Liquids with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Beets with Liquids and SaltVS Canned BeetsFrozen Chopped BroccoliVS Canned BeetsCanned Beets with Liquids and SaltVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 100 calories Canned Beets with Liquids and SaltVS Frozen Chopped Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Beets with Liquids and Salt or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: