Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Canned Beets with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Beets with Liquids and Salt	9%	3%	88%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Energy	8.97% 260kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	55% 71.4g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	90% 65.3g	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	11.4% 8.3g	2.76% 2g	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	% 7.5g	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 52.5g	g per day for Men 19-50 years
Fiber	79% 30g	31.6% 12g	38g per day for Men 19-50 years
Protein	50% 28g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	9.44% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	42.3% 0.55mg	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	168% 670μg	72.5% 290μg	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	627% 564mg	31% 28mg	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	81.3% 12mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Calcium	56% 560mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	47.8% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.58% 263μg	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	101% 8.1mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	179% 4.1mg	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	71.4% 500mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	46.8% 1590mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	95% 1430mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24.7% 915g	24.7% 913g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Beets with Liquids and Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Canned Beets with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Canned Beets with Liquids and Salt:

• 1 kilogram of Frozen Chopped Broccoli has 52 times more Vitamin A, 5.3 times more Vitamin B1, 2.5 times more Vitamin B2, 3.1 times more Vitamin B3, 1.9 times more Vitamin B5, 2.4 times more Vitamin B6, 2.3 times more Vitamin B9, 20.1 times more Vitamin C, 40.7 times more Vitamin E and 405.5 times more Vitamin K than Canned Beets with Liquids and Salt.
• 1 kilogram of Canned Beets with Liquids and Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Beets Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Canned Beets with Liquids and Salt:

• 1 kilogram of Frozen Chopped Broccoli has 3.1 times more Calcium, 3.3 times more Phosphorus, 1.3 times more Potassium, 28 times more Selenium and 1.4 times more Zinc than Canned Beets with Liquids and Salt.
• While 1 kg of Canned Beets Solids and Liquids with Salt contains 1.4 times more Manganese and 6 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Beets with Liquids and Salt contain similar levels of Copper, Iron, Magnesium and Water per one kilogram.
• 1 kilogram of Canned Beets with Liquids and Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 52.5 times more Omega 3, 2.5 times more Fiber and 3.8 times more Protein than Canned Beets with Liquids and Salt.
• While 1 kg of Canned Beets Solids and Liquids with Salt contains 1.5 times more Carbohydrate and 4.8 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Canned Beets with Liquids and Salt provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Beets Solids and Liquids with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.