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Comparing Nutrients in 300 calories Canned BeetsVS Boiled Broccoli

Weight per 300 calories

Canned Beets
968g
Boiled Broccoli
857g

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

Which food has more nutrients per 300 calories - Canned Beets or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Canned Beets
11%
4%
85%
Boiled Broccoli
23%
9%
68%
300 kcal ▼

Macro Nutrients

Canned Beetsvs Boiled Broccoli
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.4%1.35g
Fat
3.62%3.5g
1.35 gvs3.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.67%0.21g
Saturated Fat
2.1%0.68g
0.21 gvs0.68 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.4%0.039g
Omega 3
63.8%1g
0.039 gvs1 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.56%0.44g
Omega 6
2.57%0.44g
0.44 gvs0.44 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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53.7%69.8g
Carbohydrate
47.3%61.5g
69.8 gvs61.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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73.5%53.3g
Sugars
16.4%12g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
53.3 gvs12 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
8.75%6.34g
≤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 gvs6.34 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%4.2g
NA gvs4.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.69g
NA gvs0.69 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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46%17.4g
Fiber
74.4%28.3g
17.4 gvs28.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15.7%8.8g
Protein
36.4%20.4g
8.8 gvs20.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Beetsvs Boiled Broccoli
1.08%9.68μg
Vitamin A
73.3%660μg
RAE, retinol activity equivalents
9.68 μgvs660 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.06%0.097mg
Vitamin B1
45%0.54mg
Thiamine
0.097 mgvs0.54 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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29.8%0.39mg
Vitamin B2
81%1.05mg
Riboflavin
0.39 mgvs1.05 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.5%1.5mg
Vitamin B3
29.6%4.74mg
Niacin, nicotinic acid, niacinamide
1.5 mgvs4.74 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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30%1.5mg
Vitamin B5
106%5.3mg
Pantothenic acid
1.5 mgvs5.3 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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42.4%0.55mg
Vitamin B6
132%1.7mg
Pyridoxine
0.55 mgvs1.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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72.6%290μg
Vitamin B9
231%926μg
Folates and Folic Acid
290 μgvs926 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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44%39.7mg
Vitamin C
618%556mg
Ascorbic acid
39.7 mgvs556 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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1.94%0.29mg
Vitamin E
83%12.4mg
Tocopherols and Tocotrienols
0.29 mgvs12.4 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.6%1.94μg
Vitamin K
1008%1209μg
Phytomenadione or phylloquinone
1.94 μgvs1209 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Beetsvs Boiled Broccoli
14.5%145mg
Calcium
34.3%343mg
145 mgvs343 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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63.4%0.57mg
Copper
58%0.52mg
0.57 mgvs0.52 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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6.36%255μg
Fluoride
0.86%34.3μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
255 μgvs34.3 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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220%17.6mg
Iron
71.8%5.74mg
17.6 mgvs5.74 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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39%165mg
Magnesium
43%180mg
165 mgvs180 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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121%2.78mg
Manganese
72.3%1.66mg
2.78 mgvs1.66 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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23.5%165mg
Phosphorus
82%574mg
165 mgvs574 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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42%1432mg
Potassium
74%2511mg
1432 mgvs2511 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.8%4.84μg
Selenium
25%13.7μg
4.84 μgvs13.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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125%1877mg
Sodium
23.4%351mg
1877 mgvs351 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18.5%2.03mg
Zinc
35%3.86mg
2.03 mgvs3.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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23.8%880g
Water
20.7%765g
880 gvs765 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Canned Beets vs Boiled Broccoli:
Comparing minerals per 300 calories for Canned Beets vs Boiled Broccoli:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Canned BeetsVS Beet GreensBoiled BroccoliVS Beet GreensCanned BeetsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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