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Comparing Nutrients in 100 calories Boiled BroccoliVS Beets

Weight per 100 calories

Boiled Broccoli
286g
Beets
233g

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

Which food has more nutrients per 100 calories - Boiled Broccoli or Beets?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli
23%
9%
68%
Beets
14%
3%
83%
100 kcal ▼

Macro Nutrients

Boiled Broccolivs Beets
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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1.2%1.17g
Fat
0.41%0.4g
1.17 gvs0.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.71%0.23g
Saturated Fat
0.2%0.063g
0.23 gvs0.063 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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21.3%0.34g
Omega 3
0.73%0.012g
0.34 gvs0.012 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.86%0.15g
Omega 6
0.75%0.13g
0.15 gvs0.13 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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15.8%20.5g
Carbohydrate
17%22.2g
20.5 gvs22.2 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.48%3.97g
Sugars
21.7%15.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.97 gvs15.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.9%2.1g
Fructose
NA
≤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]
2.1 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.4g
Glucose
NA
1.4 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.23g
Sucrose
NA
0.23 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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25%9.43g
Fiber
17%6.5g
9.43 gvs6.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12%6.8g
Protein
6.7%3.74g
6.8 gvs3.74 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Broccolivs Beets
24.4%220μg
Vitamin A
0.52%4.65μg
RAE, retinol activity equivalents
220 μgvs4.65 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15%0.18mg
Vitamin B1
6%0.072mg
Thiamine
0.18 mgvs0.072 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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27%0.35mg
Vitamin B2
7.16%0.093mg
Riboflavin
0.35 mgvs0.093 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.88%1.58mg
Vitamin B3
4.85%0.78mg
Niacin, nicotinic acid, niacinamide
1.58 mgvs0.78 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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35%1.76mg
Vitamin B5
7.2%0.36mg
Pantothenic acid
1.76 mgvs0.36 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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44%0.57mg
Vitamin B6
12%0.16mg
Pyridoxine
0.57 mgvs0.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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77%309μg
Vitamin B9
63.4%253μg
Folates and Folic Acid
309 μgvs253 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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206%185mg
Vitamin C
12.7%11.4mg
Ascorbic acid
185 mgvs11.4 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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27.6%4.14mg
Vitamin E
0.62%0.093mg
Tocopherols and Tocotrienols
4.14 mgvs0.093 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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336%403μg
Vitamin K
0.39%0.47μg
Phytomenadione or phylloquinone
403 μgvs0.47 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Broccolivs Beets
11.4%114mg
Calcium
3.72%37.2mg
114 mgvs37.2 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.4%0.17mg
Copper
19.4%0.17mg
0.17 mgvs0.17 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.29%11.4μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
11.4 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24%1.9mg
Iron
23.3%1.86mg
1.9 mgvs1.86 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14.3%60mg
Magnesium
12.7%53.5mg
60 mgvs53.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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24%0.55mg
Manganese
33.3%0.77mg
0.55 mgvs0.77 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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27.3%191mg
Phosphorus
13.3%93mg
191 mgvs93 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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24.6%837mg
Potassium
22.2%756mg
837 mgvs756 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.3%4.57μg
Selenium
2.96%1.63μg
4.57 μgvs1.63 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
7.8%117mg
Sodium
12%181mg
117 mgvs181 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11.7%1.3mg
Zinc
7.4%0.81mg
1.3 mgvs0.81 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.9%255g
Water
5.5%204g
255 gvs204 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 Boiled Broccoli vs Beets:
Comparing minerals per 100 calories for Boiled Broccoli vs Beets:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliBeetsVS Frozen Chopped BroccoliBoiled BroccoliVS Boiled BeetsBeetsVS Boiled Beets
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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