Comparing Nutrients in 7 ounces Canned Beets with Liquids and Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids and Salt	9%	3%	88%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Beets with Liquids and Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	18% 13g	3.7% 2.68g	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	0.55% 0.4g	2.27% 1.65g	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	% 0.56g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 10.4g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.6% 1.45g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids and Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.87% 0.3mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	20% 0.26mg	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	33.2% 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	6.17% 5.56mg	124% 112mg	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	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets with Liquids and Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	8.38% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	1.3% 52μg	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	18% 1.45mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	25.4% 0.58mg	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	4.25% 29.8mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	19% 284mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beets with Liquids and Salt VS Frozen Chopped Broccoli per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Beets with Liquids and Salt vs Frozen Chopped Broccoli:

• 7 oz of Frozen Chopped Broccoli, Unprepared contain 52 times more Vitamin A, 5.3 times more Vitamin B1, 2.5 times more Vitamin B2, 3.1 times more Vitamin B3, 1.9 times more Vitamin B5, 2.4 times more Vitamin B6, 2.3 times more Vitamin B9, 20.1 times more Vitamin C, 40.7 times more Vitamin E and 405.5 times more Vitamin K than Canned Beets Solids and Liquids with Salt.
• 7 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 Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Beets with Liquids and Salt vs Frozen Chopped Broccoli:

• 7 ounces of Canned Beets with Liquids and Salt have 1.4 times more Manganese and 6 times more Sodium than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 3.1 times more Calcium, 3.3 times more Phosphorus, 1.3 times more Potassium, 28 times more Selenium and 1.4 times more Zinc than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets with Liquids and Salt and Frozen Chopped Broccoli contain similar levels of Copper, Iron, Magnesium and Water per seven ounces.
• 7 ounces of Canned Beets with Liquids and Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Beets with Liquids and Salt have 1.5 times more Carbohydrate and 4.8 times more Sugars than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 52.5 times more Omega 3, 2.5 times more Fiber and 3.8 times more Protein than Canned Beets Solids and Liquids with Salt.
• 7 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 Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.