Comparing Nutrients in 14 ounces BeetsVS Broccoli

Macros Ratio

Protein Fat Carbs

Beets

14%

83%

Broccoli

27%

65%

14 oz ▼

Macro Nutrients

Beetsvs Broccoli

5.9%171kcal

Energy

4.65%135kcal

171 kcalvs135 kcal

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

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0.7%0.67g

Fat

1.5%1.47g

0.67 gvs1.47 g

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

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0.33%0.11g

Saturated Fat

1.4%0.45g

0.11 gvs0.45 g

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

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1.24%0.02g

Omega 3

15.6%0.25g

0.02 gvs0.25 g

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

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1.3%0.22g

Omega 6

1.14%0.19g

0.22 gvs0.19 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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29%38g

Carbohydrate

20.3%26.4g

38 gvs26.4 g

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

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37%27g

Sugars

9.3%6.75g

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

27 gvs6.75 g

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

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Fructose

3.72%2.7g

≤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 gvs2.7 g

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

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Glucose

%1.94g

NA gvs1.94 g

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

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Sucrose

%0.4g

NA gvs0.4 g

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

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29.2%11g

Fiber

27%10.3g

11 gvs10.3 g

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

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11.4%6.4g

Protein

20%11g

6.4 gvs11 g

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

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Vitamins

Beetsvs Broccoli

0.88%7.94μg

Vitamin A

13.7%123μg

RAE, retinol activity equivalents

7.94 μgvs123 μg

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

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10.3%0.12mg

Vitamin B1

23.5%0.28mg

Thiamine

0.12 mgvs0.28 mg

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

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12.2%0.16mg

Vitamin B2

35.7%0.46mg

Riboflavin

0.16 mgvs0.46 mg

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

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8.3%1.33mg

Vitamin B3

16%2.54mg

Niacin, nicotinic acid, niacinamide

1.33 mgvs2.54 mg

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

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12.3%0.62mg

Vitamin B5

45.5%2.27mg

Pantothenic acid

0.62 mgvs2.27 mg

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

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20.5%0.27mg

Vitamin B6

53.4%0.69mg

Pyridoxine

0.27 mgvs0.69 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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108%433μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

433 μgvs250 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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21.6%19.4mg

Vitamin C

393%354mg

Ascorbic acid

19.4 mgvs354 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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1.06%0.16mg

Vitamin E

20.6%3.1mg

Tocopherols and Tocotrienols

0.16 mgvs3.1 mg

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

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0.66%0.79μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

0.79 μgvs403 μg

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

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Minerals

Beetsvs Broccoli

6.35%63.5mg

Calcium

18.7%187mg

63.5 mgvs187 mg

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

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33%0.3mg

Copper

21.6%0.19mg

0.3 mgvs0.19 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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39.7%3.18mg

Iron

36.2%2.9mg

3.18 mgvs2.9 mg

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

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21.7%91mg

Magnesium

20%83.3mg

91 mgvs83.3 mg

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

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56.8%1.3mg

Manganese

36.2%0.83mg

1.3 mgvs0.83 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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22.7%159mg

Phosphorus

37.4%262mg

159 mgvs262 mg

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

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38%1290mg

Potassium

37%1254mg

1290 mgvs1254 mg

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

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5.05%2.78μg

Selenium

18%9.92μg

2.78 μgvs9.92 μg

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

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20.6%310mg

Sodium

8.73%131mg

310 mgvs131 mg

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

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12.6%1.4mg

Zinc

14.8%1.63mg

1.4 mgvs1.63 mg

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

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9.4%348g

Water

9.58%354g

348 gvs354 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 Beets vs Broccoli:

Raw Beets have 1.7 times more Vitamin B9 than Raw Broccoli.
While Raw Broccoli contains 15.5 times more Vitamin A, 2.3 times more Vitamin B1, 2.9 times more Vitamin B2, 1.9 times more Vitamin B3, 3.7 times more Vitamin B5, 2.6 times more Vitamin B6, 18.2 times more Vitamin C, 19.5 times more Vitamin E and 508 times more Vitamin K than Raw Beets.
Both Raw Beets as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Beets vs Broccoli:

Raw Beets have 1.5 times more Copper, 1.6 times more Manganese and 2.4 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 2.9 times more Calcium, 1.7 times more Phosphorus and 3.6 times more Selenium than Raw Beets.
Both Raw Beets and Raw Broccoli have similar amounts of Iron, Magnesium, Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Beets have 1.3 times more Energy, 1.4 times more Carbohydrate and 4 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 12.6 times more Omega 3 and 1.8 times more Protein than Raw Beets.
Both Raw Beets and Raw Broccoli have similar amounts of Fiber per 14 oz.
Both Raw Beets as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

BeetsVS Boiled BeetsBroccoliVS Boiled BeetsBeetsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 14 ounces BeetsVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: