Comparing Nutrients in 7 ounces Canned Mixed Vegetables VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables	21%	5%	74%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Mixed Vegetables	Broccoli	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	10% 13g	130g per day for Men 19-50 years
Sugars	6.6% 4.8g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	9.18% 5.14g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables	Broccoli	Recommended Dietary Allowance
Vitamin A	129% 1157μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.16% 1.15mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.68% 0.28mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	26.7% 0.35mg	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	12% 47.6μg	31.3% 125μg	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	11% 9.92mg	197% 177mg	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	3.84% 0.58mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mixed Vegetables	Broccoli	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	11% 0.097mg	0.9mg per day for Men 19-50 years
Fluoride	1.84% 73.4μg	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	26% 2.1mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	18% 0.42mg	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	12% 83.3mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Mixed Vegetables vs Broccoli:

• Canned Mixed Vegetables, Solids have 18.8 times more Vitamin A than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 4 times more Vitamin B5, 2.2 times more Vitamin B6, 2.6 times more Vitamin B9, 17.8 times more Vitamin C, 2.7 times more Vitamin E and 5.6 times more Vitamin K than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables, Solids and Raw Broccoli have similar amounts of Vitamin B3 per 7 oz.
• Both Canned Mixed Vegetables, Solids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Mixed Vegetables vs Broccoli:

• Canned Mixed Vegetables, Solids have 1.5 times more Copper, 1.4 times more Iron, 2.7 times more Manganese and 6.5 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Calcium, 1.3 times more Magnesium, 1.6 times more Phosphorus and 8.3 times more Selenium than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables, Solids and Raw Broccoli have similar amounts of Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Mixed Vegetables, Solids have 1.4 times more Energy, 1.4 times more Carbohydrate and 1.4 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 2 times more Omega 3 than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables, Solids and Raw Broccoli have similar amounts of Fiber and Protein per 7 oz.
• Both Canned Mixed Vegetables, Solids as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.