Comparing Nutrients in 7 ounces Canned Beets with Liquids VS Flower Clusters Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids	11%	2%	87%
Flower Clusters Broccoli	34%	9%	57%

Macro Nutrients

	Canned Beets with Liquids	Flower Clusters Broccoli	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	7.72% 10g	130g per day for Men 19-50 years
Sugars	14.7% 10.7g	4.05% 2.94g	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	6.27% 2.4g	12% 4.56g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids	Flower Clusters Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.87% 0.3mg	7.9% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	24.3% 0.32mg	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	14.4% 57.5μg	35.2% 141μg	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	6.17% 5.56mg	206% 185mg	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets with Liquids	Flower Clusters Broccoli	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	9.92% 0.089mg	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	15.6% 1.25mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	19.8% 0.45mg	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	4.54% 31.8mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beets with Liquids VS Flower Clusters Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Beets with Liquids versus 7 oz of Flower Clusters Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Beets with Liquids vs Flower Clusters Broccoli:

• 7 oz of Raw Flower Clusters Broccoli contain 6.5 times more Vitamin B1, 3.1 times more Vitamin B2, 4.2 times more Vitamin B3, 3.6 times more Vitamin B5, 2.9 times more Vitamin B6, 2.4 times more Vitamin B9 and 33.3 times more Vitamin C than Canned Beets Solids and Liquids.
• 7 ounces of Canned Beets with Liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Canned Beets Solids and Liquids as well as Raw Flower Clusters Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Beets with Liquids vs Flower Clusters Broccoli:

• 7 ounces of Canned Beets with Liquids have 2.2 times more Copper than Flower Clusters Broccoli.
• While 7 oz of Raw Flower Clusters Broccoli contain 3.7 times more Calcium, 1.4 times more Iron, 1.6 times more Magnesium, 4.1 times more Phosphorus, 2.3 times more Potassium, 6 times more Selenium and 1.7 times more Zinc than Canned Beets Solids and Liquids.
• Both Canned Beets with Liquids and Flower Clusters Broccoli contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Canned Beets with Liquids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Beets with Liquids have 1.3 times more Carbohydrate and 3.6 times more Sugars than Flower Clusters Broccoli.
• While 7 oz of Raw Flower Clusters Broccoli contain 64.5 times more Omega 3, 1.9 times more Fiber and 3.7 times more Protein than Canned Beets Solids and Liquids.
• 7 ounces of Canned Beets with Liquids provide inadequate amounts of Omega 3 and Protein
• Both Canned Beets Solids and Liquids as well as Raw Flower Clusters Broccoli provide inadequate amounts of Energy and Omega 6 in seven ounces.