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Comparing Nutrients in 100 calories Canned Beets with Liquids and SaltVS Broccoli

Weight per 100 calories

Canned Beets with Liquids and Salt
333g
Broccoli
294g

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

Which food has more nutrients per 100 calories - Canned Beets with Liquids and Salt or Broccoli?

Macros Ratio

Protein Fat Carbs

Canned Beets with Liquids and Salt
9%
3%
88%
Broccoli
27%
8%
65%
100 kcal ▼

Macro Nutrients

Canned Beets with Liquids and Saltvs Broccoli
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.31%0.3g
Fat
1.12%1.1g
0.3 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.11%0.037g
Saturated Fat
1.05%0.34g
0.037 gvs0.34 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.42%0.007g
Omega 3
11.6%0.19g
0.007 gvs0.19 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.45%0.077g
Omega 6
0.85%0.14g
0.077 gvs0.14 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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18.3%24g
Carbohydrate
15%19.5g
24 gvs19.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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30%21.8g
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
21.8 gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.92%0.67g
Fructose
2.76%2g
≤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]
0.67 gvs2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.93g
Glucose
%1.44g
0.93 gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%17.5g
Sucrose
%0.29g
17.5 gvs0.29 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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10.5%4g
Fiber
20%7.65g
4 gvs7.65 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.35%2.43g
Protein
15%8.3g
2.43 gvs8.3 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
0.37%3.33μg
Vitamin A
10%91μg
RAE, retinol activity equivalents
3.33 μgvs91 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.78%0.033mg
Vitamin B1
17.4%0.21mg
Thiamine
0.033 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.74%0.13mg
Vitamin B2
26.5%0.34mg
Riboflavin
0.13 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.15%0.5mg
Vitamin B3
11.7%1.88mg
Niacin, nicotinic acid, niacinamide
0.5 mgvs1.88 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10%0.5mg
Vitamin B5
33.7%1.7mg
Pantothenic acid
0.5 mgvs1.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14%0.18mg
Vitamin B6
39.6%0.51mg
Pyridoxine
0.18 mgvs0.51 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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24%97μg
Vitamin B9
46.3%185μg
Folates and Folic Acid
97 μgvs185 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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10.4%9.33mg
Vitamin C
292%262mg
Ascorbic acid
9.33 mgvs262 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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0.67%0.1mg
Vitamin E
15.3%2.3mg
Tocopherols and Tocotrienols
0.1 mgvs2.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.56%0.67μg
Vitamin K
249%299μg
Phytomenadione or phylloquinone
0.67 μgvs299 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
6%60mg
Calcium
14%138mg
60 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16%0.14mg
Copper
16%0.14mg
0.14 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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2.2%87.7μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
87.7 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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30.4%2.43mg
Iron
27%2.15mg
2.43 mgvs2.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14.3%60mg
Magnesium
14.7%61.8mg
60 mgvs61.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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59.6%1.37mg
Manganese
27%0.62mg
1.37 mgvs0.62 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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7.14%50mg
Phosphorus
27.7%194mg
50 mgvs194 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15.6%530mg
Potassium
27.3%929mg
530 mgvs929 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.61%0.33μg
Selenium
13.4%7.35μg
0.33 μgvs7.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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31.8%477mg
Sodium
6.47%97mg
477 mgvs97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10.3%1.13mg
Zinc
11%1.2mg
1.13 mgvs1.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.23%304g
Water
7.1%263g
304 gvs263 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Canned Beets with Liquids and Salt vs Broccoli:
Comparing minerals per 100 calories for Canned Beets with Liquids and Salt vs Broccoli:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

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