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Comparing Nutrients in 14 ounces Canned Beets with Liquids and SaltVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Canned Beets with Liquids and Salt
9%
3%
88%
Frozen Chopped Broccoli
34%
8%
58%
14 oz ▼

Macro Nutrients

4.1%119kcal
Energy
3.56%103kcal
119 kcalvs103 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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0.37%0.36g
Fat
1.2%1.15g
0.36 gvs1.15 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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0.14%0.044g
Saturated Fat
0.55%0.17g
0.044 gvs0.17 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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0.5%0.008g
Omega 3
26%0.42g
0.008 gvs0.42 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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0.54%0.091g
Omega 6
0.72%0.12g
0.091 gvs0.12 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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21.8%28.3g
Carbohydrate
14.6%19g
28.3 gvs19 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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35.7%26g
Sugars
7.4%5.36g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
26 gvs5.36 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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1.1%0.79g
Fructose
4.54%3.3g
≤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]
0.79 gvs3.3 g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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%1.1g
Glucose
%2.98g
1.1 gvs2.98 g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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%21g
Sucrose
NA
21 gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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12.5%4.76g
Fiber
31.3%12g
4.76 gvs12 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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5.17%2.9g
Protein
20%11g
2.9 gvs11 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

0.44%3.97μg
Vitamin A
23%206μg
RAE, retinol activity equivalents
3.97 μgvs206 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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3.3%0.04mg
Vitamin B1
17.5%0.21mg
Thiamine
0.04 mgvs0.21 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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11.6%0.15mg
Vitamin B2
29.3%0.38mg
Riboflavin
0.15 mgvs0.38 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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3.75%0.6mg
Vitamin B3
11.7%1.87mg
Niacin, nicotinic acid, niacinamide
0.6 mgvs1.87 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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12%0.6mg
Vitamin B5
22%1.1mg
Pantothenic acid
0.6 mgvs1.1 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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16.8%0.22mg
Vitamin B6
39.7%0.52mg
Pyridoxine
0.22 mgvs0.52 mg
Recommended Dietary Allowance for Vitamin B6 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 for Vitamin B7 is 30μg per day for Men 19-50 years .

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28.8%115μg
Vitamin B9
66.5%266μg
Folates and Folic Acid
115 μgvs266 μg
Recommended Dietary Allowance for Vitamin B9 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 for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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12.3%11mg
Vitamin C
249%224mg
Ascorbic acid
11 mgvs224 mg
Recommended Dietary Allowance for Vitamin C 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 for Vitamin D is 600IU per day for Men 19-50 years .

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0.79%0.12mg
Vitamin E
32.3%4.84mg
Tocopherols and Tocotrienols
0.12 mgvs4.84 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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0.66%0.79μg
Vitamin K
268%322μg
Phytomenadione or phylloquinone
0.79 μgvs322 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

7.14%71.4mg
Calcium
22.2%222mg
71.4 mgvs222 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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19%0.17mg
Copper
16.8%0.15mg
0.17 mgvs0.15 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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2.6%104μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
104 μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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36.2%2.9mg
Iron
40%3.2mg
2.9 mgvs3.2 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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17%71.4mg
Magnesium
17%71.4mg
71.4 mgvs71.4 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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71%1.63mg
Manganese
50.7%1.17mg
1.63 mgvs1.17 mg
Recommended Dietary Allowance for Manganese 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 for Molybdenum is 45μg per day for Men 19-50 years .

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8.5%59.5mg
Phosphorus
28.3%198mg
59.5 mgvs198 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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18.6%631mg
Potassium
24.7%841mg
631 mgvs841 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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0.72%0.4μg
Selenium
20.2%11μg
0.4 μgvs11 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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38%568mg
Sodium
6.35%95mg
568 mgvs95 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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12.3%1.35mg
Zinc
17.3%1.9mg
1.35 mgvs1.9 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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9.8%362g
Water
9.8%363g
362 gvs363 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Canned Beets with Liquids and Salt VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Beets with Liquids and Salt versus 14 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Beets with Liquids and Salt vs Frozen Chopped Broccoli:

Comparing minerals per 14 ounces for Canned Beets with Liquids and Salt vs Frozen Chopped Broccoli:

Comparison of macro-nutrients per 14 ounces:




Compare more foods per 14 oz: