Comparing Nutrients in 7 ounces Canned Mixed Vegetables with Liquids VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables with Liquids	16%	6%	78%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Canned Mixed Vegetables with Liquids	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	NA	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	20% 7.54g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables with Liquids	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.98% 0.96mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	33.6% 0.44mg	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	8.93% 35.7μg	35.2% 141μg	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	8.38% 7.54mg	81.6% 73.4mg	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	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mixed Vegetables with Liquids	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	16.5% 0.15mg	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	16% 1.3mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	32.8% 0.75mg	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	10.5% 73.4mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	29.6% 445mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mixed Vegetables with Liquids VS Cooked Broccoli Raab per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Mixed Vegetables with Liquids vs Cooked Broccoli Raab:

• 7 oz of Cooked Broccoli Raab contain 5 times more Vitamin B1, 3.5 times more Vitamin B2, 4.2 times more Vitamin B3, 3.9 times more Vitamin B5, 2.9 times more Vitamin B6, 3.9 times more Vitamin B9 and 9.7 times more Vitamin C than Canned Mixed Vegetables Solids and Liquids.
• Both Canned Mixed Vegetables Solids and Liquids as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Mixed Vegetables with Liquids vs Cooked Broccoli Raab:

• 7 ounces of Canned Mixed Vegetables with Liquids have 1.4 times more Copper and 4 times more Sodium than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 5.6 times more Calcium, 2 times more Iron, 1.8 times more Magnesium, 2.2 times more Phosphorus, 2.5 times more Potassium and 6.5 times more Selenium than Canned Mixed Vegetables Solids and Liquids.
• Both Canned Mixed Vegetables with Liquids and Cooked Broccoli Raab contain similar levels of Manganese, Zinc and Water per seven ounces.
• 7 ounces of Canned Mixed Vegetables with Liquids lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Mixed Vegetables with Liquids have 2.3 times more Carbohydrate and 1.4 times more Fiber than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 6.3 times more Omega 3 and 2.7 times more Protein than Canned Mixed Vegetables Solids and Liquids.
• Both Canned Mixed Vegetables Solids and Liquids as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.