Comparing Nutrients in 100 grams Canned Beets with Liquids VS Broccoli Stalks

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids	11%	2%	87%
Broccoli Stalks	33%	9%	58%

Macro Nutrients

	Canned Beets with Liquids	Broccoli Stalks	Recommended Dietary Allowance
Energy	0.97% 28kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.072% 0.07g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.05% 6.57g	4.03% 5.24g	130g per day for Men 19-50 years
Sugars	7.42% 5.38g	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	3.16% 1.2g	NA	38g per day for Men 19-50 years
Protein	1.43% 0.8g	5.32% 2.98g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids	Broccoli Stalks	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	5.4% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	9.15% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.94% 0.15mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.23% 0.055mg	12.2% 0.16mg	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	7.25% 29μg	17.8% 71μg	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	3.1% 2.8mg	104% 93mg	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	0.2% 0.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets with Liquids	Broccoli Stalks	Recommended Dietary Allowance
Calcium	1.3% 13mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	10.8% 0.097mg	5% 0.045mg	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	7.88% 0.63mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	9.96% 0.23mg	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	2.3% 16mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	9.56% 325mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.48% 92g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beets with Liquids VS Broccoli Stalks per 100 g

Compare the macro and micronutrient content in 100 g of Canned Beets with Liquids versus 100 g of Broccoli Stalks to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Beets with Liquids vs Broccoli Stalks:

• 100 g of Raw Broccoli Stalks contain 20 times more Vitamin A, 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 Solids and Liquids.
• 100 grams of Canned Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Canned Beets Solids and Liquids as well as Raw Broccoli Stalks have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Beets with Liquids vs Broccoli Stalks:

• 100 grams of Canned Beets with Liquids have 2.2 times more Copper than Broccoli Stalks.
• While 100 g of Raw Broccoli Stalks contain 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 Solids and Liquids.
• Both Canned Beets with Liquids and Broccoli Stalks contain similar levels of Manganese and Water per 100 grams.
• 100 grams of Canned Beets with Liquids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Beets with Liquids have 1.3 times more Carbohydrate than Broccoli Stalks.
• While 100 g of Raw Broccoli Stalks contain 64.5 times more Omega 3 and 3.7 times more Protein than Canned Beets Solids and Liquids.
• 100 grams of Canned Beets with Liquids provide inadequate amounts of Omega 3 and Protein
• Both Canned Beets Solids and Liquids as well as Raw Broccoli Stalks provide inadequate amounts of Energy and Omega 6 in 100 grams.