Comparing Nutrients in 7 ounces Boiled Broccoli VS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	15%	5%	80%

Macro Nutrients

	Boiled Broccoli	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	11% 14.5g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	6.6% 4.8g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	16% 6.15g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Vitamin A	17% 153μg	129% 1157μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	12.2% 0.16mg	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	53.6% 214μg	8.93% 35.7μg	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	143% 129mg	8.38% 7.54mg	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	19% 2.88mg	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	1.84% 73.4μg	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	16.6% 1.33mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	NA	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	19% 133mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix:

• 7 ounces of Boiled Broccoli have 2.1 times more Vitamin B1, 3.1 times more Vitamin B2, 2.5 times more Vitamin B6, 6 times more Vitamin B9, 17.1 times more Vitamin C, 5 times more Vitamin E and 7.8 times more Vitamin K than Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix.
• While 7 oz of Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 7.6 times more Vitamin A than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix have insufficient amounts of Vitamin E
• Both Boiled and Drained Broccoli as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix:

• 7 ounces of Boiled Broccoli have 1.9 times more Calcium, 1.4 times more Magnesium, 1.8 times more Phosphorus, 2.1 times more Potassium, 5.3 times more Selenium and 1.6 times more Sodium than Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix.
• While 7 oz of Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 1.7 times more Copper than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix contain similar levels of Iron, Zinc and Water per seven ounces.
• 7 ounces of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix lack sufficient amounts of Selenium
• Both Boiled and Drained Broccoli as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 4.4 times more Omega 3 and 1.7 times more Protein than Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix.
• While 7 oz of Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 1.7 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn provide inadequate amounts of Energy and Omega 6 in seven ounces.