Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Canned Harvard Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Frozen Broccoli Spears	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	1% 29kcal	2.5% 73kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.062% 0.06g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.028% 0.009g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	14% 18g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	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	7.9% 3g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	1.5% 0.84g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	0.53% 0.084mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	4.23% 0.055mg	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	23.5% 94μg	7.25% 29μg	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	76% 68.3mg	2.67% 2.4mg	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	9% 1.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	10.8% 0.097mg	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	9% 0.72mg	4.5% 0.36mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	10.5% 0.24mg	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	8.43% 59mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	4.82% 164mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	11% 162mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.17% 80g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Canned Harvard Beets with Liquids per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Canned Harvard Beets with Liquids:

• 100 grams of Frozen Broccoli Spears have 57 times more Vitamin A, 7.2 times more Vitamin B1, 2.3 times more Vitamin B2, 5.5 times more Vitamin B3, 1.6 times more Vitamin B5, 3.2 times more Vitamin B6, 3.2 times more Vitamin B9 and 28.5 times more Vitamin C than Canned Harvard Beets with Liquids.
• 100 grams of Canned Harvard Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Frozen Broccoli Spears as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Canned Harvard Beets with Liquids:

• 100 grams of Frozen Broccoli Spears have 3.7 times more Calcium, 2 times more Iron, 3.5 times more Phosphorus, 1.5 times more Potassium, 1.7 times more Selenium and 1.5 times more Zinc than Canned Harvard Beets with Liquids.
• While 100 g of Canned Harvard Beets Solids and Liquids contain 2.7 times more Copper and 9.5 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Harvard Beets with Liquids contain similar levels of Magnesium, Manganese and Water per 100 grams.
• 100 grams of Canned Harvard Beets with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 62.5 times more Omega 3 and 3.6 times more Protein than Canned Harvard Beets with Liquids.
• While 100 g of Canned Harvard Beets Solids and Liquids contain 2.5 times more Energy and 3.4 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Harvard Beets with Liquids offer comparable quantities of Fiber per 100 grams.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy
• 100 grams of Canned Harvard Beets with Liquids provide inadequate amounts of Omega 3 and Protein
• Both Frozen Broccoli Spears as well as Canned Harvard Beets Solids and Liquids provide inadequate amounts of Omega 6 in 100 grams.