Comparing Nutrients in 7 ounces Canned Mixed Vegetables with LiquidsVS Broccoli

Macros Ratio

Protein Fat Carbs

Canned Mixed Vegetables with Liquids

16%

78%

Broccoli

27%

65%

7 oz ▼

Macro Nutrients

Canned Mixed Vegetables with Liquidsvs Broccoli

2.46%71.4kcal

Energy

2.33%67.5kcal

71.4 kcalvs67.5 kcal

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

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0.51%0.5g

Fat

0.76%0.73g

0.5 gvs0.73 g

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

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0.32%0.1g

Saturated Fat

0.71%0.23g

0.1 gvs0.23 g

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

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3.97%0.064g

Omega 3

7.8%0.13g

0.064 gvs0.13 g

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

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1.03%0.17g

Omega 6

0.57%0.097g

0.17 gvs0.097 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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11%14g

Carbohydrate

10%13g

14 gvs13 g

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

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Sugars

4.65%3.37g

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

NA gvs3.37 g

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

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Fructose

1.86%1.35g

≤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 gvs1.35 g

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

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Glucose

%0.97g

NA gvs0.97 g

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

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Sucrose

%0.2g

NA gvs0.2 g

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

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20%7.54g

Fiber

13.6%5.16g

7.54 gvs5.16 g

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

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5.03%2.8g

Protein

10%5.6g

2.8 gvs5.6 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Mixed Vegetables with Liquidsvs Broccoli

Vitamin A

6.84%61.5μg

RAE, retinol activity equivalents

NA μgvs61.5 μg

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

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5.62%0.067mg

Vitamin B1

11.7%0.14mg

Thiamine

0.067 mgvs0.14 mg

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

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6.1%0.079mg

Vitamin B2

18%0.23mg

Riboflavin

0.079 mgvs0.23 mg

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

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5.98%0.96mg

Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

0.96 mgvs1.27 mg

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

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4.52%0.23mg

Vitamin B5

22.7%1.14mg

Pantothenic acid

0.23 mgvs1.14 mg

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

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11.8%0.15mg

Vitamin B6

26.7%0.35mg

Pyridoxine

0.15 mgvs0.35 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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8.93%35.7μg

Vitamin B9

31.3%125μg

Folates and Folic Acid

35.7 μgvs125 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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8.38%7.54mg

Vitamin C

197%177mg

Ascorbic acid

7.54 mgvs177 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

10.3%1.55mg

Tocopherols and Tocotrienols

NA mgvs1.55 mg

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

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Vitamin K

168%202μg

Phytomenadione or phylloquinone

NA μgvs202 μg

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

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Minerals

Canned Mixed Vegetables with Liquidsvs Broccoli

4.17%41.7mg

Calcium

9.33%93mg

41.7 mgvs93 mg

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

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23%0.21mg

Copper

11%0.097mg

0.21 mgvs0.097 mg

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

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1.84%73.4μg

Fluoride

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

73.4 μgvsNA μg

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

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16%1.3mg

Iron

18%1.45mg

1.3 mgvs1.45 mg

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

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7.1%29.8mg

Magnesium

9.92%41.7mg

29.8 mgvs41.7 mg

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

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37%0.85mg

Manganese

18%0.42mg

0.85 mgvs0.42 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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10.5%73.4mg

Phosphorus

18.7%131mg

73.4 mgvs131 mg

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

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8.05%274mg

Potassium

18.4%627mg

274 mgvs627 mg

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

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0.72%0.4μg

Selenium

9.02%4.96μg

0.4 μgvs4.96 μg

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

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29.6%445mg

Sodium

4.37%65.5mg

445 mgvs65.5 mg

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

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9.2%1mg

Zinc

7.4%0.81mg

1 mgvs0.81 mg

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

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4.84%179g

Water

4.8%177g

179 gvs177 g

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

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Lets compare vitamin content per 7 ounces 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 7 oz.

Comparing minerals per 7 ounces 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 7 oz.

Comparison of macro-nutrients per 7 ounces:

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 7 oz.
Both Canned Mixed Vegetables Solids and Liquids as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

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

Compare Foods

Comparing Nutrients in 7 ounces Canned Mixed Vegetables with LiquidsVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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