Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Canned Pickled Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Pickled Beets with Liquids	5%	1%	94%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	3.18% 92kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.058% 0.018g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	17.8% 23g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	21.6% 15.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	3% 1.13g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	2.02% 1.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	2.22% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	5.45% 0.071mg	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	20% 79.4μg	9.57% 38.3μg	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	63% 57mg	3.62% 3.26mg	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	12.5% 1.87mg	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	18.3% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	11% 0.86mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	13.6% 0.31mg	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	9.92% 69.5mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	14% 211mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Pickled Beets with Liquids per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Canned Pickled Beets with Liquids:

• 5 ounces of Cooked Chopped Frozen Broccoli have 25.5 times more Vitamin A, 5.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 2 times more Vitamin B5, 2.6 times more Vitamin B6, 2.1 times more Vitamin B9, 17.4 times more Vitamin C, 22 times more Vitamin E and 293.7 times more Vitamin K than Canned Pickled Beets with Liquids.
• 5 ounces of Canned Pickled Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Canned Pickled Beets with Liquids:

• 5 ounces of Cooked Chopped Frozen Broccoli have 3 times more Calcium, 1.5 times more Iron, 2.9 times more Phosphorus and 1.2 times more Potassium than Canned Pickled Beets with Liquids.
• While 5 oz of Canned Pickled Beets Solids and Liquids contain 3.4 times more Copper and 13.5 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Pickled Beets with Liquids contain similar levels of Magnesium, Manganese, Zinc and Water per five ounces.
• 5 ounces of Canned Pickled Beets with Liquids lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Canned Pickled Beets Solids and Liquids lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 21 times more Omega 3, 3.8 times more Fiber and 3.9 times more Protein than Canned Pickled Beets with Liquids.
• While 5 oz of Canned Pickled Beets Solids and Liquids contain 2.3 times more Energy, 3 times more Carbohydrate and 7.5 times more Sugars than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 5 ounces of Canned Pickled Beets with Liquids provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Canned Pickled Beets Solids and Liquids provide inadequate amounts of Omega 6 in five ounces.