Comparing Nutrients in 7 ounces Broccoli Leaves VS Canned Beets with Liquids

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 7 ounces of Broccoli Leaves have 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 with Liquids.
• 7 ounces of Canned Beets with Liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Broccoli Leaves as well as Canned Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Broccoli Leaves have 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 with Liquids.
• While 7 oz of Canned Beets Solids and Liquids contain 2.2 times more Copper than Raw Broccoli Leaves.
• Both Broccoli Leaves and Canned Beets with Liquids 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 Broccoli Leaves have 64.5 times more Omega 3, 1.9 times more Fiber and 3.7 times more Protein than Canned Beets with Liquids.
• While 7 oz of Canned Beets Solids and Liquids contain 1.3 times more Carbohydrate and 3.6 times more Sugars than Raw Broccoli Leaves.
• 7 ounces of Canned Beets with Liquids provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli Leaves as well as Canned Beets Solids and Liquids provide inadequate amounts of Energy and Omega 6 in seven ounces.