Comparing Nutrients in 14 ounces Broccoli Raab VS Canned Harvard Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Broccoli Raab	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	3% 87.3kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	55.5% 72g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.93% 0.67g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	26% 9.92g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	2.1% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	82.4% 329μg	28.8% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	10.6% 9.53mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	43% 6.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	43% 429mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	42.8% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	106% 8.5mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	41.6% 0.96mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	41.4% 290mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	43% 643mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.93% 367g	8.6% 318g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Canned Harvard Beets with Liquids per 14 oz

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

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Canned Harvard Beets with Liquids:

• 14 ounces of Broccoli Raab have 131 times more Vitamin A, 16.2 times more Vitamin B1, 2.6 times more Vitamin B2, 14.5 times more Vitamin B3, 2.1 times more Vitamin B5, 3.1 times more Vitamin B6, 2.9 times more Vitamin B9 and 8.4 times more Vitamin C than Canned Harvard Beets with Liquids.
• 14 ounces of Canned Harvard Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Raw Broccoli Raab as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Canned Harvard Beets with Liquids:

• 14 ounces of Broccoli Raab have 9.8 times more Calcium, 5.9 times more Iron, 1.6 times more Manganese, 4.3 times more Phosphorus and 3.3 times more Zinc than Canned Harvard Beets with Liquids.
• While 14 oz of Canned Harvard Beets Solids and Liquids contain 2.3 times more Copper and 4.9 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Harvard Beets with Liquids contain similar levels of Magnesium, Potassium and Water per 14 ounces.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 14 ounces of Canned Harvard Beets with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have 94.5 times more Omega 3 and 3.8 times more Protein than Canned Harvard Beets with Liquids.
• While 14 oz of Canned Harvard Beets Solids and Liquids contain 3.3 times more Energy and 6.4 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Harvard Beets with Liquids offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy
• 14 ounces of Canned Harvard Beets with Liquids provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli Raab as well as Canned Harvard Beets Solids and Liquids provide inadequate amounts of Omega 6 in 14 ounces.