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Comparing Nutrients in 300 calories BroccoliVS Canned Beets

Weight per 300 calories

Broccoli
882g
Canned Beets
968g

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

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

Macros Ratio

Protein Fat Carbs

Broccoli
27%
8%
65%
Canned Beets
11%
4%
85%
300 kcal ▼

Macro Nutrients

Broccolivs Canned Beets
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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3.37%3.26g
Fat
1.4%1.35g
3.26 gvs1.35 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.14%1g
Saturated Fat
0.67%0.21g
1 gvs0.21 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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34.7%0.56g
Omega 3
2.4%0.039g
0.56 gvs0.039 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.54%0.43g
Omega 6
2.56%0.44g
0.43 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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45%58.6g
Carbohydrate
53.7%69.8g
58.6 gvs69.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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20.7%15g
Sugars
73.5%53.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
15 gvs53.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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8.28%6g
Fructose
NA
≤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]
6 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.32g
Glucose
NA
4.32 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.88g
Sucrose
NA
0.88 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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60.4%23g
Fiber
46%17.4g
23 gvs17.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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44.4%25g
Protein
15.7%8.8g
25 gvs8.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Broccolivs Canned Beets
30.4%274μg
Vitamin A
1.08%9.68μg
RAE, retinol activity equivalents
274 μgvs9.68 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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52.2%0.63mg
Vitamin B1
8.06%0.097mg
Thiamine
0.63 mgvs0.097 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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79.4%1.03mg
Vitamin B2
29.8%0.39mg
Riboflavin
1.03 mgvs0.39 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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35.2%5.64mg
Vitamin B3
9.5%1.5mg
Niacin, nicotinic acid, niacinamide
5.64 mgvs1.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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101%5.06mg
Vitamin B5
30%1.5mg
Pantothenic acid
5.06 mgvs1.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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119%1.54mg
Vitamin B6
42.4%0.55mg
Pyridoxine
1.54 mgvs0.55 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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139%556μg
Vitamin B9
72.6%290μg
Folates and Folic Acid
556 μgvs290 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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875%787mg
Vitamin C
44%39.7mg
Ascorbic acid
787 mgvs39.7 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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46%6.9mg
Vitamin E
1.94%0.29mg
Tocopherols and Tocotrienols
6.9 mgvs0.29 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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747%896μg
Vitamin K
1.6%1.94μg
Phytomenadione or phylloquinone
896 μgvs1.94 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Canned Beets
41.5%415mg
Calcium
14.5%145mg
415 mgvs145 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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48%0.43mg
Copper
63.4%0.57mg
0.43 mgvs0.57 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
6.36%255μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs255 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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80.5%6.44mg
Iron
220%17.6mg
6.44 mgvs17.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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44%185mg
Magnesium
39%165mg
185 mgvs165 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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80.6%1.85mg
Manganese
121%2.78mg
1.85 mgvs2.78 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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83%582mg
Phosphorus
23.5%165mg
582 mgvs165 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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82%2788mg
Potassium
42%1432mg
2788 mgvs1432 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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40%22μg
Selenium
8.8%4.84μg
22 μgvs4.84 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
19.4%291mg
Sodium
125%1877mg
291 mgvs1877 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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33%3.6mg
Zinc
18.5%2.03mg
3.6 mgvs2.03 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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21.3%788g
Water
23.8%880g
788 gvs880 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 Broccoli vs Canned Beets:
Comparing minerals per 300 calories for Broccoli vs Canned Beets:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

BroccoliVS Boiled BroccoliCanned BeetsVS Boiled BroccoliBroccoliVS Beet GreensCanned BeetsVS Beet Greens
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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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