Comparing Nutrients in 14 ounces BroccoliVS Canned Beets

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Canned Beets

11%

85%

14 oz ▼

Macro Nutrients

Broccolivs Canned Beets

4.65%135kcal

Energy

4.24%123kcal

135 kcalvs123 kcal

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

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1.5%1.47g

Fat

0.57%0.56g

1.47 gvs0.56 g

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

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1.4%0.45g

Saturated Fat

0.27%0.087g

0.45 gvs0.087 g

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

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15.6%0.25g

Omega 3

0.99%0.016g

0.25 gvs0.016 g

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

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1.14%0.19g

Omega 6

1.05%0.18g

0.19 gvs0.18 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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20.3%26.4g

Carbohydrate

22%28.6g

26.4 gvs28.6 g

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

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9.3%6.75g

Sugars

30%22g

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

6.75 gvs22 g

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

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3.72%2.7g

Fructose

≤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 gvsNA g

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

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%1.94g

Glucose

1.94 gvsNA g

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

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%0.4g

Sucrose

0.4 gvsNA g

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

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27%10.3g

Fiber

19%7.14g

10.3 gvs7.14 g

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

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20%11g

Protein

6.45%3.6g

11 gvs3.6 g

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

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Vitamins

Broccolivs Canned Beets

13.7%123μg

Vitamin A

0.44%3.97μg

RAE, retinol activity equivalents

123 μgvs3.97 μg

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

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23.5%0.28mg

Vitamin B1

3.3%0.04mg

Thiamine

0.28 mgvs0.04 mg

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

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35.7%0.46mg

Vitamin B2

12.2%0.16mg

Riboflavin

0.46 mgvs0.16 mg

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

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16%2.54mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

2.54 mgvs0.62 mg

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

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45.5%2.27mg

Vitamin B5

12.4%0.62mg

Pantothenic acid

2.27 mgvs0.62 mg

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

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53.4%0.69mg

Vitamin B6

17.4%0.23mg

Pyridoxine

0.69 mgvs0.23 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

29.8%119μg

Folates and Folic Acid

250 μgvs119 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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393%354mg

Vitamin C

18%16.3mg

Ascorbic acid

354 mgvs16.3 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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20.6%3.1mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

3.1 mgvs0.12 mg

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

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336%403μg

Vitamin K

0.66%0.79μg

Phytomenadione or phylloquinone

403 μgvs0.79 μg

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

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Minerals

Broccolivs Canned Beets

18.7%187mg

Calcium

5.95%59.5mg

187 mgvs59.5 mg

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

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21.6%0.19mg

Copper

26%0.23mg

0.19 mgvs0.23 mg

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

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Fluoride

2.6%104μg

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

NA μgvs104 μg

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

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36.2%2.9mg

Iron

90%7.22mg

2.9 mgvs7.22 mg

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

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20%83.3mg

Magnesium

16%67.5mg

83.3 mgvs67.5 mg

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

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36.2%0.83mg

Manganese

49.5%1.14mg

0.83 mgvs1.14 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

9.64%67.5mg

262 mgvs67.5 mg

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

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37%1254mg

Potassium

17.3%587mg

1254 mgvs587 mg

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

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18%9.92μg

Selenium

3.6%2μg

9.92 μgvs2 μg

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

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8.73%131mg

Sodium

51.3%770mg

131 mgvs770 mg

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

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14.8%1.63mg

Zinc

7.58%0.83mg

1.63 mgvs0.83 mg

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

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9.58%354g

Water

9.76%361g

354 gvs361 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 Canned Beets:

Raw Broccoli has 31 times more Vitamin A, 7.1 times more Vitamin B1, 2.9 times more Vitamin B2, 4.1 times more Vitamin B3, 3.7 times more Vitamin B5, 3.1 times more Vitamin B6, 2.1 times more Vitamin B9, 21.8 times more Vitamin C, 26 times more Vitamin E and 508 times more Vitamin K than Canned Beets, Solids.
Both Raw Broccoli as well as Canned Beets, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Canned Beets:

Raw Broccoli has 3.1 times more Calcium, 1.2 times more Magnesium, 3.9 times more Phosphorus, 2.1 times more Potassium, 5 times more Selenium and 2 times more Zinc than Canned Beets, Solids.
While Canned Beets, Solids contain 2.5 times more Iron, 1.4 times more Manganese and 5.9 times more Sodium than Raw Broccoli.
Both Raw Broccoli and Canned Beets, Solids have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Broccoli has 15.8 times more Omega 3, 1.4 times more Fiber and 3.1 times more Protein than Canned Beets, Solids.
While Canned Beets, Solids contain 3.2 times more Sugars than Raw Broccoli.
Both Raw Broccoli and Canned Beets, Solids have similar amounts of Energy and Carbohydrate per 14 oz.
Both Raw Broccoli as well as Canned Beets, Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

BroccoliVS Boiled BroccoliCanned BeetsVS Boiled BroccoliBroccoliVS Beet GreensCanned BeetsVS Beet Greens

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Comparing Nutrients in 14 ounces BroccoliVS Canned Beets

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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