Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Canned Harvard Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	27.8% 36g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	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	15.7% 5.95g	13% 4.96g	38g per day for Men 19-50 years
Protein	11% 6.15g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	1.04% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	8.4% 0.11mg	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	27.8% 111μg	14.4% 57.5μg	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	88.4% 79.6mg	5.3% 4.76mg	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	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	21.4% 0.19mg	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% 1.2mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	20.8% 0.48mg	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	14% 97mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	21.4% 321mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Harvard Beets with Liquids per 7 oz

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

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

• 7 ounces of Cooked Chopped Frozen Broccoli have 51 times more Vitamin A, 5.5 times more Vitamin B1, 1.6 times more Vitamin B2, 5.5 times more Vitamin B3, 1.8 times more Vitamin B5, 2.4 times more Vitamin B6, 1.9 times more Vitamin B9 and 16.7 times more Vitamin C than Canned Harvard Beets with Liquids.
• 7 ounces of Canned Harvard Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Boiled Chopped Frozen Broccoli as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Canned Harvard Beets with Liquids:

• 7 ounces of Cooked Chopped Frozen Broccoli have 3 times more Calcium, 1.7 times more Iron, 2.9 times more Phosphorus and 1.2 times more Zinc than Canned Harvard Beets with Liquids.
• While 7 oz of Canned Harvard Beets Solids and Liquids contain 2.9 times more Copper, 1.5 times more Magnesium, 1.6 times more Selenium and 14.7 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Harvard Beets with Liquids contain similar levels of Manganese, Potassium and Water per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 7 ounces of Canned Harvard Beets with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 21 times more Omega 3 and 3.7 times more Protein than Canned Harvard Beets with Liquids.
• While 7 oz of Canned Harvard Beets Solids and Liquids contain 2.6 times more Energy and 3.4 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Harvard Beets with Liquids offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 7 ounces of Canned Harvard Beets with Liquids provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Canned Harvard Beets Solids and Liquids provide inadequate amounts of Omega 6 in seven ounces.