Comparing Nutrients in 1 pound Boiled Broccoli VS Canned Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Canned Beets with Liquids	11%	2%	87%

Macro Nutrients

	Boiled Broccoli	Canned Beets with Liquids	Recommended Dietary Allowance
Energy	5.47% 159kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	23% 30g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	33.7% 24.4g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Canned Beets with Liquids	Recommended Dietary Allowance
Vitamin A	39% 349μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	4.3% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	19% 0.25mg	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	122% 490μg	33% 132μg	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	327% 294mg	14% 12.7mg	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	44% 6.58mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Canned Beets with Liquids	Recommended Dietary Allowance
Calcium	18% 181mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	49% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	47.5% 1.1mg	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	43.4% 304mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	11% 405g	11.2% 416g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Canned Beets with Liquids per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Canned Beets with Liquids:

• 1 pound of Boiled Broccoli has 77 times more Vitamin A, 6.3 times more Vitamin B1, 3.2 times more Vitamin B2, 3.7 times more Vitamin B3, 4.1 times more Vitamin B5, 3.6 times more Vitamin B6, 3.7 times more Vitamin B9, 23.2 times more Vitamin C, 48.3 times more Vitamin E and 1411 times more Vitamin K than Canned Beets with Liquids.
• 1 pound of Canned Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Canned Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Canned Beets with Liquids:

• 1 pound of Boiled Broccoli has 3.1 times more Calcium, 1.3 times more Magnesium, 4.2 times more Phosphorus, 2.1 times more Potassium, 3.2 times more Selenium, 2 times more Sodium and 2 times more Zinc than Canned Beets with Liquids.
• While 1 lb of Canned Beets Solids and Liquids contains 1.6 times more Copper than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Canned Beets with Liquids contain similar levels of Iron, Manganese and Water per one pound.
• 1 pound of Canned Beets with Liquids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 59.5 times more Omega 3, 2.8 times more Fiber and 3 times more Protein than Canned Beets with Liquids.
• While 1 lb of Canned Beets Solids and Liquids contains 3.9 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Canned Beets with Liquids offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Canned Beets with Liquids provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Broccoli as well as Canned Beets Solids and Liquids provide inadequate amounts of Energy and Omega 6 in one pound.