Comparing Nutrients in 300 calories Canned Mixed Vegetables with Liquids VS Broccoli

Weight per 300 calories

• Canned Mixed Vegetables with Liquids: 833g
• Broccoli: 882g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Canned Mixed Vegetables with Liquids or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables with Liquids	16%	6%	78%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Mixed Vegetables with Liquids	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.4g	45% 58.6g	130g per day for Men 19-50 years
Sugars	NA	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	83.3% 31.7g	60.4% 23g	38g per day for Men 19-50 years
Protein	21% 12g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables with Liquids	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.4% 0.64mg	119% 1.54mg	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	37.5% 150μg	139% 556μg	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	35% 31.7mg	875% 787mg	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	NA	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mixed Vegetables with Liquids	Broccoli	Recommended Dietary Allowance
Calcium	17.5% 175mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	48% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	7.7% 308μg	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	67.7% 5.4mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	155% 3.56mg	80.6% 1.85mg	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	44% 308mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	3.03% 1.67μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	124% 1867mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	20.3% 752g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Mixed Vegetables with Liquids vs Broccoli:

• Raw Broccoli contains 2.2 times more Vitamin B1, 3.1 times more Vitamin B2, 1.4 times more Vitamin B3, 5.3 times more Vitamin B5, 2.4 times more Vitamin B6, 3.7 times more Vitamin B9 and 24.9 times more Vitamin C than Canned Mixed Vegetables Solids and Liquids.
• Both Canned Mixed Vegetables Solids and Liquids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Mixed Vegetables with Liquids vs Broccoli:

• Canned Mixed Vegetables Solids and Liquids have 2 times more Copper, 1.9 times more Manganese and 6.4 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Calcium, 1.5 times more Magnesium, 1.9 times more Phosphorus, 2.4 times more Potassium and 13.2 times more Selenium than Canned Mixed Vegetables Solids and Liquids.
• Both Canned Mixed Vegetables Solids and Liquids and Raw Broccoli have similar amounts of Iron, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Mixed Vegetables Solids and Liquids have 1.7 times more Omega 6 and 1.4 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Fat, 2.4 times more Saturated Fat, 2.1 times more Omega 3 and 2.1 times more Protein than Canned Mixed Vegetables Solids and Liquids.
• Both Canned Mixed Vegetables Solids and Liquids and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Mixed Vegetables Solids and Liquids as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.