Comparing Nutrients in 100 calories Canned Carrots, Green Beans, Peas, Lima Beans and Corn mixVS Boiled Broccoli

Weight per 100 calories

Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix

270g

Boiled Broccoli

286g

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

Which food has more nutrients per 100 calories - Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix

15%

80%

Boiled Broccoli

23%

68%

100 kcal ▼

Macro Nutrients

Canned Carrots, Green Beans, Peas, Lima Beans and Corn mixvs Boiled 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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0.56%0.54g

Fat

1.2%1.17g

0.54 gvs1.17 g

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

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0.33%0.11g

Saturated Fat

0.71%0.23g

0.11 gvs0.23 g

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

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4.56%0.073g

Omega 3

21.3%0.34g

0.073 gvs0.34 g

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

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1.13%0.19g

Omega 6

0.86%0.15g

0.19 gvs0.15 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%19.8g

Carbohydrate

15.8%20.5g

19.8 gvs20.5 g

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

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9%6.5g

Sugars

5.48%3.97g

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

6.5 gvs3.97 g

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

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Fructose

2.9%2.1g

≤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]

NA gvs2.1 g

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

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Glucose

%1.4g

NA gvs1.4 g

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

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Sucrose

%0.23g

NA gvs0.23 g

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

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22%8.38g

Fiber

25%9.43g

8.38 gvs9.43 g

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

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6.76%3.8g

Protein

12%6.8g

3.8 gvs6.8 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Carrots, Green Beans, Peas, Lima Beans and Corn mixvs Boiled Broccoli

175%1576μg

Vitamin A

24.4%220μg

RAE, retinol activity equivalents

1576 μgvs220 μg

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

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6.76%0.081mg

Vitamin B1

15%0.18mg

Thiamine

0.081 mgvs0.18 mg

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

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8.3%0.11mg

Vitamin B2

27%0.35mg

Riboflavin

0.11 mgvs0.35 mg

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

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8.1%1.3mg

Vitamin B3

9.88%1.58mg

Niacin, nicotinic acid, niacinamide

1.3 mgvs1.58 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

35%1.76mg

Pantothenic acid

NA mgvs1.76 mg

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

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16.6%0.22mg

Vitamin B6

44%0.57mg

Pyridoxine

0.22 mgvs0.57 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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12%48.6μg

Vitamin B9

77%309μg

Folates and Folic Acid

48.6 μgvs309 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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11.4%10.3mg

Vitamin C

206%185mg

Ascorbic acid

10.3 mgvs185 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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5.23%0.78mg

Vitamin E

27.6%4.14mg

Tocopherols and Tocotrienols

0.78 mgvs4.14 mg

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

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41%49μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

49 μgvs403 μg

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

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Minerals

Canned Carrots, Green Beans, Peas, Lima Beans and Corn mixvs Boiled Broccoli

5.68%56.8mg

Calcium

11.4%114mg

56.8 mgvs114 mg

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

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31.2%0.28mg

Copper

19.4%0.17mg

0.28 mgvs0.17 mg

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

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2.5%100μg

Fluoride

0.29%11.4μg

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

100 μgvs11.4 μg

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

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22%1.76mg

Iron

24%1.9mg

1.76 mgvs1.9 mg

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

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9.65%40.5mg

Magnesium

14.3%60mg

40.5 mgvs60 mg

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

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Manganese

24%0.55mg

NA mgvs0.55 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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14.3%100mg

Phosphorus

27.3%191mg

100 mgvs191 mg

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

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11%373mg

Potassium

24.6%837mg

373 mgvs837 mg

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

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1.47%0.81μg

Selenium

8.3%4.57μg

0.81 μgvs4.57 μg

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

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4.7%70.3mg

Sodium

7.8%117mg

70.3 mgvs117 mg

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

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12.5%1.38mg

Zinc

11.7%1.3mg

1.38 mgvs1.3 mg

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

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6.6%244g

Water

6.9%255g

244 gvs255 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 Carrots, Green Beans, Peas, Lima Beans and Corn mix vs Boiled Broccoli:

Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have 7.2 times more Vitamin A than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.2 times more Vitamin B1, 3.3 times more Vitamin B2, 2.6 times more Vitamin B6, 6.3 times more Vitamin B9, 18.1 times more Vitamin C, 5.3 times more Vitamin E and 8.2 times more Vitamin K than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 100 kcal.
Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix vs Boiled Broccoli:

Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have 1.6 times more Copper and 8.8 times more Fluoride than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2 times more Calcium, 1.5 times more Magnesium, 1.9 times more Phosphorus, 2.2 times more Potassium, 5.6 times more Selenium and 1.7 times more Sodium than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn and Boiled and Drained Broccoli have similar amounts of Iron, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have 1.3 times more Omega 6 and 1.6 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.2 times more Fat, 4.7 times more Omega 3 and 1.8 times more Protein than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Carrots, Green Beans, Peas, Lima Beans and Corn mixVS Low Salt Tomato and Vegetable JuiceBoiled BroccoliVS Low Salt Tomato and Vegetable JuiceCanned Carrots, Green Beans, Peas, Lima Beans and Corn mixVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 100 calories Canned Carrots, Green Beans, Peas, Lima Beans and Corn mixVS Boiled Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: