Comparing Nutrients in 5 ounces Canned Beets with Liquids and Salt VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids and Salt	9%	3%	88%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Canned Beets with Liquids and Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	1.47% 42.5kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.8% 10g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	12.8% 9.26g	2.87% 2.1g	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	0.39% 0.28g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 7.44g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	11% 4.25g	38g per day for Men 19-50 years
Protein	1.85% 1.03g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids and Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.34% 0.21mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	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	10.3% 41μg	33.3% 133μg	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	4.4% 3.97mg	108% 97mg	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	0.28% 0.043mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets with Liquids and Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	5.67% 0.051mg	0.9mg per day for Men 19-50 years
Fluoride	0.93% 37.3μg	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	13% 1.03mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	25.3% 0.58mg	15.8% 0.36mg	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	3.04% 21.3mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	6.63% 225mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	13.5% 203mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beets with Liquids and Salt VS Frozen Broccoli Spears per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Beets with Liquids and Salt versus 5 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Beets with Liquids and Salt vs Frozen Broccoli Spears:

• 5 oz of Frozen Broccoli Spears contain 57 times more Vitamin A, 7.2 times more Vitamin B1, 3 times more Vitamin B2, 3.1 times more Vitamin B3, 1.6 times more Vitamin B5, 3.2 times more Vitamin B6, 3.2 times more Vitamin B9, 24.4 times more Vitamin C, 45 times more Vitamin E and 507 times more Vitamin K than Canned Beets Solids and Liquids with Salt.
• 5 ounces of Canned Beets with Liquids and Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Canned Beets Solids and Liquids with Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Beets with Liquids and Salt vs Frozen Broccoli Spears:

• 5 ounces of Canned Beets with Liquids and Salt have 1.6 times more Manganese and 8.4 times more Sodium than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 2.3 times more Calcium, 3.9 times more Phosphorus, 1.6 times more Potassium and 19 times more Selenium than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets with Liquids and Salt and Frozen Broccoli Spears contain similar levels of Copper, Iron, Magnesium, Zinc and Water per five ounces.
• 5 ounces of Canned Beets with Liquids and Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Beets with Liquids and Salt have 1.3 times more Carbohydrate and 4.4 times more Sugars than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 62.5 times more Omega 3, 2.5 times more Fiber and 4.2 times more Protein than Canned Beets Solids and Liquids with Salt.
• 5 ounces of Canned Beets with Liquids and Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Beets Solids and Liquids with Salt as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in five ounces.