Comparing Nutrients in 5 ounces Broccoli VS Canned Harvard Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Broccoli	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	1.66% 48kcal	3.57% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.088% 0.085g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.04% 0.013g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	20% 25.8g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	7.14% 4g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	0.74% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	6% 0.078mg	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	22.3% 89.3μg	10.3% 41μg	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	140% 126mg	3.78% 3.4mg	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	7.37% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	15.3% 0.14mg	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	13% 1.03mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	15% 0.34mg	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	13.4% 94mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	6.84% 232mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.07% 114g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Canned Harvard Beets with Liquids:

• Raw Broccoli has 31 times more Vitamin A, 7.1 times more Vitamin B1, 2.3 times more Vitamin B2, 7.6 times more Vitamin B3, 3.8 times more Vitamin B5, 3.2 times more Vitamin B6, 2.2 times more Vitamin B9 and 37.2 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• Both Raw Broccoli as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Canned Harvard Beets with Liquids:

• Raw Broccoli has 4.3 times more Calcium, 2 times more Iron, 3.9 times more Phosphorus, 1.9 times more Potassium, 2.3 times more Selenium and 1.8 times more Zinc than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 2 times more Copper and 4.9 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Canned Harvard Beets Solids and Liquids have similar amounts of Magnesium, Manganese and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 31.5 times more Omega 3 and 3.4 times more Protein than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 2.1 times more Energy and 2.7 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Canned Harvard Beets Solids and Liquids have similar amounts of Fiber per 5 oz.
• Both Raw Broccoli as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.