Comparing Nutrients in 1 kilogram Canned Mixed Vegetables VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables	21%	5%	74%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Canned Mixed Vegetables	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	17% 490kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.2% 93g	24% 31g	130g per day for Men 19-50 years
Sugars	33.2% 24g	8.55% 6.2g	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	NA	3.3% 2.4g	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	NA	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	79% 30g	73.7% 28g	38g per day for Men 19-50 years
Protein	46.3% 26g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	648% 5830μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	169% 2.2mg	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	60% 240μg	178% 710μg	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	55.6% 50mg	411% 370mg	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	19.3% 2.9mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	152% 182μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mixed Vegetables	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	27% 270mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	9.25% 370μg	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	131% 10.5mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	247% 5.68mg	165% 3.8mg	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	60% 420mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	85.6% 2910mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	143% 2140mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	23.5% 870g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mixed Vegetables VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Mixed Vegetables versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Canned Mixed Vegetables has 2.6 times more Vitamin A than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 3.7 times more Vitamin B1, 2.9 times more Vitamin B2, 3.5 times more Vitamin B3, 3.1 times more Vitamin B5, 2.8 times more Vitamin B6, 3 times more Vitamin B9, 7.4 times more Vitamin C, 8.7 times more Vitamin E and 14.1 times more Vitamin K than Canned Mixed Vegetables, Solids.
• 1 kilogram of Canned Mixed Vegetables have insufficient amounts of Vitamin E
• Both Canned Mixed Vegetables, Solids as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Mixed Vegetables has 1.5 times more Manganese and 3.8 times more Sodium than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 4.4 times more Calcium, 1.7 times more Magnesium, 2 times more Phosphorus, 4.3 times more Selenium and 1.3 times more Zinc than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables and Cooked Broccoli Raab contain similar levels of Copper, Iron, Potassium and Water per one kilogram.
• 1 kilogram of Canned Mixed Vegetables lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Mixed Vegetables has 3 times more Carbohydrate and 3.9 times more Sugars than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 6.3 times more Omega 3 and 1.5 times more Protein than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables and Cooked Broccoli Raab offer comparable quantities of Fiber per one kilogram.
• Both Canned Mixed Vegetables, Solids as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.