Comparing Nutrients in 14 ounces BroccoliVS Canned Mixed Vegetables

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Canned Mixed Vegetables

21%

74%

14 oz ▼

Macro Nutrients

Broccolivs Canned Mixed Vegetables

4.65%135kcal

Energy

6.7%194kcal

135 kcalvs194 kcal

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

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1.5%1.47g

Fat

1.02%0.99g

1.47 gvs0.99 g

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

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1.4%0.45g

Saturated Fat

0.63%0.2g

0.45 gvs0.2 g

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

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15.6%0.25g

Omega 3

7.94%0.13g

0.25 gvs0.13 g

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

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1.14%0.19g

Omega 6

2.03%0.35g

0.19 gvs0.35 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

28.3%36.8g

26.4 gvs36.8 g

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

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9.3%6.75g

Sugars

13%9.57g

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

6.75 gvs9.57 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

31.3%12g

10.3 gvs12 g

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

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20%11g

Protein

18.4%10.3g

11 gvs10.3 g

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

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Vitamins

Broccolivs Canned Mixed Vegetables

13.7%123μg

Vitamin A

257%2314μg

RAE, retinol activity equivalents

123 μgvs2314 μg

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

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23.5%0.28mg

Vitamin B1

15.2%0.18mg

Thiamine

0.28 mgvs0.18 mg

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

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35.7%0.46mg

Vitamin B2

14.7%0.19mg

Riboflavin

0.46 mgvs0.19 mg

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

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16%2.54mg

Vitamin B3

14.3%2.3mg

Niacin, nicotinic acid, niacinamide

2.54 mgvs2.3 mg

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

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45.5%2.27mg

Vitamin B5

11.4%0.57mg

Pantothenic acid

2.27 mgvs0.57 mg

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

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53.4%0.69mg

Vitamin B6

24%0.31mg

Pyridoxine

0.69 mgvs0.31 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

24%95μg

Folates and Folic Acid

250 μgvs95 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

22%20mg

Ascorbic acid

354 mgvs20 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

7.67%1.15mg

Tocopherols and Tocotrienols

3.1 mgvs1.15 mg

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

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336%403μg

Vitamin K

60%72.2μg

Phytomenadione or phylloquinone

403 μgvs72.2 μg

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

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Minerals

Broccolivs Canned Mixed Vegetables

18.7%187mg

Calcium

10.7%107mg

187 mgvs107 mg

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

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21.6%0.19mg

Copper

32%0.29mg

0.19 mgvs0.29 mg

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

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Fluoride

3.67%147μg

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

NA μgvs147 μg

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

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36.2%2.9mg

Iron

52%4.17mg

2.9 mgvs4.17 mg

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

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20%83.3mg

Magnesium

15%63.5mg

83.3 mgvs63.5 mg

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

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36.2%0.83mg

Manganese

98%2.25mg

0.83 mgvs2.25 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

24%167mg

262 mgvs167 mg

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

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37%1254mg

Potassium

34%1155mg

1254 mgvs1155 mg

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

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18%9.92μg

Selenium

2.16%1.2μg

9.92 μgvs1.2 μg

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

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8.73%131mg

Sodium

56.6%849mg

131 mgvs849 mg

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

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14.8%1.63mg

Zinc

14.8%1.63mg

1.63 mgvs1.63 mg

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

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9.58%354g

Water

9.33%345g

354 gvs345 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 Mixed Vegetables:

Raw Broccoli has 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 4 times more Vitamin B5, 2.2 times more Vitamin B6, 2.6 times more Vitamin B9, 17.8 times more Vitamin C, 2.7 times more Vitamin E and 5.6 times more Vitamin K than Canned Mixed Vegetables, Solids.
While Canned Mixed Vegetables, Solids contain 18.8 times more Vitamin A than Raw Broccoli.
Both Raw Broccoli and Canned Mixed Vegetables, Solids have similar amounts of Vitamin B3 per 14 oz.
Both Raw Broccoli as well as Canned Mixed Vegetables, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Canned Mixed Vegetables:

Raw Broccoli has 1.7 times more Calcium, 1.3 times more Magnesium, 1.6 times more Phosphorus and 8.3 times more Selenium than Canned Mixed Vegetables, Solids.
While Canned Mixed Vegetables, Solids contain 1.5 times more Copper, 1.4 times more Iron, 2.7 times more Manganese and 6.5 times more Sodium than Raw Broccoli.
Both Raw Broccoli and Canned Mixed Vegetables, Solids have similar amounts of Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Broccoli has 2 times more Omega 3 than Canned Mixed Vegetables, Solids.
While Canned Mixed Vegetables, Solids contain 1.4 times more Energy, 1.4 times more Carbohydrate and 1.4 times more Sugars than Raw Broccoli.
Both Raw Broccoli and Canned Mixed Vegetables, Solids have similar amounts of Fiber and Protein per 14 oz.
Both Raw Broccoli as well as Canned Mixed Vegetables, Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

BroccoliVS Boiled BroccoliCanned Mixed VegetablesVS Boiled BroccoliBroccoliVS Frozen Mixed VegetablesCanned Mixed VegetablesVS Frozen Mixed Vegetables

Compare Foods

Comparing Nutrients in 14 ounces BroccoliVS Canned Mixed Vegetables

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: