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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Broccoli	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	10% 13g	27.8% 36g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	13% 4.96g	38g per day for Men 19-50 years
Protein	10% 5.6g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	1.04% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	9.33% 93mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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	18% 1.45mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	21.4% 321mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.3% 159g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 31 times more Vitamin A, 7.1 times more Vitamin B1, 2.3 times more Vitamin B2, 7.6 times more Vitamin B3, 3.8 times more Vitamin B5, 3.2 times more Vitamin B6, 2.2 times more Vitamin B9 and 37.2 times more Vitamin C than Canned Harvard Beets Solids and Liquids.
• Both Raw Broccoli as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Broccoli has 4.3 times more Calcium, 2 times more Iron, 3.9 times more Phosphorus, 1.9 times more Potassium, 2.3 times more Selenium and 1.8 times more Zinc than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 2 times more Copper and 4.9 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Canned Harvard Beets Solids and Liquids have similar amounts of Magnesium, Manganese and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 31.5 times more Omega 3 and 3.4 times more Protein than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 2.1 times more Energy and 2.7 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Canned Harvard Beets Solids and Liquids have similar amounts of Fiber per 7 oz.
• Both Raw Broccoli as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.