Comparing Nutrients in 500 calories Canned Beets with Liquids and SaltVS Broccoli

Weight per 500 calories

Canned Beets with Liquids and Salt

1667g

Broccoli

1471g

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

Which food has more nutrients per 500 calories - Canned Beets with Liquids and Salt or Broccoli?

Macros Ratio

Protein Fat Carbs

Canned Beets with Liquids and Salt

88%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Canned Beets with Liquids and Saltvs Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.55%1.5g

Fat

5.6%5.44g

1.5 gvs5.44 g

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

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0.57%0.18g

Saturated Fat

5.24%1.68g

0.18 gvs1.68 g

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

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2.1%0.033g

Omega 3

58%0.93g

0.033 gvs0.93 g

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

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2.25%0.38g

Omega 6

4.24%0.72g

0.38 gvs0.72 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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92%119g

Carbohydrate

75%98g

119 gvs98 g

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

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150%109g

Sugars

34.5%25g

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

109 gvs25 g

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

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4.6%3.33g

Fructose

13.8%10g

≤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]

3.33 gvs10 g

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

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%4.67g

Glucose

%7.2g

4.67 gvs7.2 g

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

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%87.5g

Sucrose

%1.47g

87.5 gvs1.47 g

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

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52.6%20g

Fiber

101%38.2g

20 gvs38.2 g

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

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21.7%12g

Protein

74%41.5g

12 gvs41.5 g

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

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Vitamins

Canned Beets with Liquids and Saltvs Broccoli

1.85%16.7μg

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

16.7 μgvs456 μg

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

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14%0.17mg

Vitamin B1

87%1.04mg

Thiamine

0.17 mgvs1.04 mg

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

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48.7%0.63mg

Vitamin B2

132%1.72mg

Riboflavin

0.63 mgvs1.72 mg

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

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15.7%2.5mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

2.5 mgvs9.4 mg

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

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50%2.5mg

Vitamin B5

169%8.43mg

Pantothenic acid

2.5 mgvs8.43 mg

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

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70.5%0.92mg

Vitamin B6

198%2.57mg

Pyridoxine

0.92 mgvs2.57 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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121%483μg

Vitamin B9

232%926μg

Folates and Folic Acid

483 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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52%46.7mg

Vitamin C

1458%1312mg

Ascorbic acid

46.7 mgvs1312 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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3.33%0.5mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

0.5 mgvs11.5 mg

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

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2.78%3.33μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

3.33 μgvs1494 μg

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

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Minerals

Canned Beets with Liquids and Saltvs Broccoli

30%300mg

Calcium

69%691mg

300 mgvs691 mg

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

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79.6%0.72mg

Copper

80%0.72mg

0.72 mgvs0.72 mg

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

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11%438μg

Fluoride

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

438 μgvsNA μg

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

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152%12mg

Iron

134%10.7mg

12 mgvs10.7 mg

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

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71.4%300mg

Magnesium

73.5%309mg

300 mgvs309 mg

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

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298%6.85mg

Manganese

134%3.1mg

6.85 mgvs3.1 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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35.7%250mg

Phosphorus

139%971mg

250 mgvs971 mg

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

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78%2650mg

Potassium

137%4647mg

2650 mgvs4647 mg

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

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3.03%1.67μg

Selenium

67%36.8μg

1.67 μgvs36.8 μg

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

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159%2383mg

Sodium

32.4%485mg

2383 mgvs485 mg

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

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51.5%5.67mg

Zinc

55%6.03mg

5.67 mgvs6.03 mg

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

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41%1522g

Water

35.5%1313g

1522 gvs1313 g

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

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Lets compare vitamin content per 500 calories of Canned Beets with Liquids and Salt vs Broccoli:

Raw Broccoli contains 27.4 times more Vitamin A, 6.3 times more Vitamin B1, 2.7 times more Vitamin B2, 3.7 times more Vitamin B3, 3.4 times more Vitamin B5, 2.8 times more Vitamin B6, 1.9 times more Vitamin B9, 28.1 times more Vitamin C, 22.9 times more Vitamin E and 448.2 times more Vitamin K than Canned Beets Solids and Liquids with Salt.
Both Canned Beets Solids and Liquids with Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Beets with Liquids and Salt vs Broccoli:

Canned Beets Solids and Liquids with Salt have 2.2 times more Manganese and 4.9 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 2.3 times more Calcium, 3.9 times more Phosphorus, 1.8 times more Potassium and 22.1 times more Selenium than Canned Beets Solids and Liquids with Salt.
Both Canned Beets Solids and Liquids with Salt and Raw Broccoli have similar amounts of Copper, Iron, Magnesium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Beets Solids and Liquids with Salt have 1.2 times more Carbohydrate and 4.4 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 3.6 times more Fat, 9.1 times more Saturated Fat, 27.8 times more Omega 3, 3 times more Fructose, 1.9 times more Fiber and 3.4 times more Protein than Canned Beets Solids and Liquids with Salt.
Both Canned Beets Solids and Liquids with Salt and Raw Broccoli have similar amounts of Energy per 500 kcal.
Both Canned Beets Solids and Liquids with Salt as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Beets with Liquids and SaltVS Canned BeetsBroccoliVS Canned BeetsCanned Beets with Liquids and SaltVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories Canned Beets with Liquids and SaltVS Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Beets with Liquids and Salt or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: