Comparing Nutrients in 500 calories Cooked Broccoli Raab VS Canned Mixed Vegetables with Liquids

Weight per 500 calories

• Cooked Broccoli Raab: 2000g
• Canned Mixed Vegetables with Liquids: 1389g

Canned Mixed Vegetables Solids and Liquids have 1.4 times more energy per unit of mass than Cooked Broccoli Raab, which is low in comparison to other foods. Cooked Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Broccoli Raab or Canned Mixed Vegetables with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Canned Mixed Vegetables with Liquids	16%	6%	78%

Macro Nutrients

	Cooked Broccoli Raab	Canned Mixed Vegetables with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	3.58% 3.47g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	251% 4g	27.8% 0.44g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	7.2% 1.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	76% 99g	130g per day for Men 19-50 years
Sugars	17% 12.4g	NA	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	6.62% 4.8g	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	% 4.6g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	147% 56g	139% 52.8g	38g per day for Men 19-50 years
Protein	137% 76.6g	35.2% 19.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Canned Mixed Vegetables with Liquids	Recommended Dietary Allowance
Vitamin A	504% 4540μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	39.4% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	252% 40.3mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.96mg	31.7% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	82.3% 1.07mg	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	355% 1420μg	62.5% 250μg	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	822% 740mg	58.6% 52.8mg	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	337% 50.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4267% 5120μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Canned Mixed Vegetables with Liquids	Recommended Dietary Allowance
Calcium	236% 2360mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	160% 1.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	13% 514μg	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	318% 25.4mg	113% 9.03mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	258% 5.93mg	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	234% 1640mg	73.4% 514mg	700mg per day for Men 19-50 years
Potassium	202% 6860mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	74.7% 1120mg	207% 3111mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	49.4% 1828g	34% 1253g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Canned Mixed Vegetables With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Broccoli Raab or Canned Mixed Vegetables with Liquids?

Lets compare vitamin content per 500 calories of Cooked Broccoli Raab vs Canned Mixed Vegetables with Liquids:

• 500 calories of Cooked Broccoli Raab have 7.2 times more Vitamin B1, 5 times more Vitamin B2, 6 times more Vitamin B3, 5.7 times more Vitamin B5, 4.1 times more Vitamin B6, 5.7 times more Vitamin B9 and 14 times more Vitamin C than Canned Mixed Vegetables with Liquids.
• Both Cooked Broccoli Raab as well as Canned Mixed Vegetables Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Broccoli Raab vs Canned Mixed Vegetables with Liquids:

• 500 calories of Cooked Broccoli Raab have 8.1 times more Calcium, 2.8 times more Iron, 2.6 times more Magnesium, 1.3 times more Manganese, 3.2 times more Phosphorus, 3.6 times more Potassium, 9.4 times more Selenium, 1.5 times more Zinc and 1.5 times more Water than Canned Mixed Vegetables with Liquids.
• While 500 kcal of Canned Mixed Vegetables Solids and Liquids contain 2.8 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Mixed Vegetables with Liquids contain similar levels of Copper per 500 calories.
• 500 calories of Canned Mixed Vegetables with Liquids lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Broccoli Raab have 3 times more Fat, 9 times more Omega 3 and 3.9 times more Protein than Canned Mixed Vegetables with Liquids.
• While 500 kcal of Canned Mixed Vegetables Solids and Liquids contain 1.6 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Canned Mixed Vegetables with Liquids offer comparable quantities of Energy and Fiber per 500 calories.
• Both Cooked Broccoli Raab as well as Canned Mixed Vegetables Solids and Liquids provide inadequate amounts of Omega 6 in 500 calories.