Comparing Nutrients in 1 kilogram Canned Mixed Vegetables with LiquidsVS Broccoli

Macros Ratio

Protein Fat Carbs

Canned Mixed Vegetables with Liquids

16%

78%

Broccoli

27%

65%

1 kg ▼

Macro Nutrients

Canned Mixed Vegetables with Liquidsvs Broccoli

12.4%360kcal

Energy

11.7%340kcal

360 kcalvs340 kcal

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

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2.58%2.5g

Fat

3.8%3.7g

2.5 gvs3.7 g

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

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1.6%0.51g

Saturated Fat

3.56%1.14g

0.51 gvs1.14 g

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

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20%0.32g

Omega 3

39.4%0.63g

0.32 gvs0.63 g

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

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5.18%0.88g

Omega 6

2.9%0.49g

0.88 gvs0.49 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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55%71.3g

Carbohydrate

51%66.4g

71.3 gvs66.4 g

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

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Sugars

23.4%17g

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

NA gvs17 g

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

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Fructose

9.38%6.8g

≤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 gvs6.8 g

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

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Glucose

%4.9g

NA gvs4.9 g

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

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Sucrose

%1g

NA gvs1 g

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

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100%38g

Fiber

68.4%26g

38 gvs26 g

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

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25.4%14g

Protein

50.4%28g

14 gvs28 g

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

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Vitamins

Canned Mixed Vegetables with Liquidsvs Broccoli

Vitamin A

34.4%310μg

RAE, retinol activity equivalents

NA μgvs310 μg

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

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28.3%0.34mg

Vitamin B1

59%0.71mg

Thiamine

0.34 mgvs0.71 mg

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

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30.8%0.4mg

Vitamin B2

90%1.17mg

Riboflavin

0.4 mgvs1.17 mg

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

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30%4.82mg

Vitamin B3

40%6.4mg

Niacin, nicotinic acid, niacinamide

4.82 mgvs6.4 mg

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

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22.8%1.14mg

Vitamin B5

115%5.73mg

Pantothenic acid

1.14 mgvs5.73 mg

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

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59.2%0.77mg

Vitamin B6

135%1.75mg

Pyridoxine

0.77 mgvs1.75 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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45%180μg

Vitamin B9

158%630μg

Folates and Folic Acid

180 μgvs630 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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42.2%38mg

Vitamin C

991%892mg

Ascorbic acid

38 mgvs892 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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Vitamin E

52%7.8mg

Tocopherols and Tocotrienols

NA mgvs7.8 mg

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

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Vitamin K

847%1016μg

Phytomenadione or phylloquinone

NA μgvs1016 μg

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

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Minerals

Canned Mixed Vegetables with Liquidsvs Broccoli

21%210mg

Calcium

47%470mg

210 mgvs470 mg

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

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116%1.04mg

Copper

54.4%0.49mg

1.04 mgvs0.49 mg

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

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9.25%370μg

Fluoride

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

370 μgvsNA μg

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

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81.3%6.5mg

Iron

91%7.3mg

6.5 mgvs7.3 mg

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

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35.7%150mg

Magnesium

50%210mg

150 mgvs210 mg

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

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186%4.27mg

Manganese

91%2.1mg

4.27 mgvs2.1 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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53%370mg

Phosphorus

94%660mg

370 mgvs660 mg

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

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40.6%1380mg

Potassium

93%3160mg

1380 mgvs3160 mg

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

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3.64%2μg

Selenium

45.5%25μg

2 μgvs25 μg

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

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149%2240mg

Sodium

22%330mg

2240 mgvs330 mg

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

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46.4%5.1mg

Zinc

37.3%4.1mg

5.1 mgvs4.1 mg

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

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24.4%902g

Water

24%893g

902 gvs893 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Canned Mixed Vegetables with Liquids vs Broccoli:

Raw Broccoli contains 2.1 times more Vitamin B1, 2.9 times more Vitamin B2, 1.3 times more Vitamin B3, 5 times more Vitamin B5, 2.3 times more Vitamin B6, 3.5 times more Vitamin B9 and 23.5 times more Vitamin C than Canned Mixed Vegetables Solids and Liquids.
Both Canned Mixed Vegetables Solids and Liquids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Mixed Vegetables with Liquids vs Broccoli:

Canned Mixed Vegetables Solids and Liquids have 2.1 times more Copper, 2 times more Manganese, 6.8 times more Sodium and 1.2 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 2.2 times more Calcium, 1.4 times more Magnesium, 1.8 times more Phosphorus, 2.3 times more Potassium and 12.5 times more Selenium than Canned Mixed Vegetables Solids and Liquids.
Both Canned Mixed Vegetables Solids and Liquids and Raw Broccoli have similar amounts of Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Canned Mixed Vegetables Solids and Liquids have 1.5 times more Fiber than Raw Broccoli.
While Raw Broccoli contains 2 times more Omega 3 and 2 times more Protein than Canned Mixed Vegetables Solids and Liquids.
Both Canned Mixed Vegetables Solids and Liquids and Raw Broccoli have similar amounts of Energy and Carbohydrate per 1 kg.
Both Canned Mixed Vegetables Solids and Liquids as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Canned Mixed Vegetables with LiquidsVS Canned Mixed VegetablesBroccoliVS Canned Mixed VegetablesCanned Mixed Vegetables with LiquidsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 1 kilogram Canned Mixed Vegetables with LiquidsVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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