Comparing Nutrients in 1 kilogram Broccoli VS Canned Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Mixed Vegetables	21%	5%	74%

Macro Nutrients

	Broccoli	Canned Mixed Vegetables	Recommended Dietary Allowance
Energy	11.7% 340kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	71.2% 93g	130g per day for Men 19-50 years
Sugars	23.4% 17g	33.2% 24g	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	9.38% 6.8g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	79% 30g	38g per day for Men 19-50 years
Protein	50.4% 28g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	648% 5830μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	60.8% 0.79mg	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	158% 630μg	60% 240μg	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	991% 892mg	55.6% 50mg	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	52% 7.8mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	152% 182μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Mixed Vegetables	Recommended Dietary Allowance
Calcium	47% 470mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	NA	9.25% 370μg	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	91% 7.3mg	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	247% 5.68mg	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	94% 660mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	85.6% 2910mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	143% 2140mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	24% 893g	23.5% 870g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Canned Mixed Vegetables:

• Raw Broccoli has 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 4 times more Vitamin B5, 2.2 times more Vitamin B6, 2.6 times more Vitamin B9, 17.8 times more Vitamin C, 2.7 times more Vitamin E and 5.6 times more Vitamin K than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain 18.8 times more Vitamin A than Raw Broccoli.
• Both Raw Broccoli and Canned Mixed Vegetables, Solids have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Broccoli as well as Canned Mixed Vegetables, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Canned Mixed Vegetables:

• Raw Broccoli has 1.7 times more Calcium, 1.3 times more Magnesium, 1.6 times more Phosphorus and 8.3 times more Selenium than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain 1.5 times more Copper, 1.4 times more Iron, 2.7 times more Manganese and 6.5 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Canned Mixed Vegetables, Solids have similar amounts of Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 2 times more Omega 3 than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain 1.4 times more Energy, 1.4 times more Carbohydrate and 1.4 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Canned Mixed Vegetables, Solids have similar amounts of Fiber and Protein per 1 kg.
• Both Raw Broccoli as well as Canned Mixed Vegetables, Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.