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Comparing Nutrients in 300 calories VinespinachVS Broccoli

Weight per 300 calories

Vinespinach
1579g
Broccoli
882g

Raw Broccoli has 1.8 times more energy per unit of mass than Raw Vinespinach, which is low in comparison to other foods. Vinespinach having very low energy density.

Which food has more nutrients per 300 calories - Vinespinach or Broccoli?

Macros Ratio

Protein Fat Carbs

Vinespinach
31%
11%
58%
Broccoli
27%
8%
65%
300 kcal ▼

Macro Nutrients

Vinespinachvs Broccoli
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.9%4.74g
Fat
3.37%3.26g
4.74 gvs3.26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
3.14%1g
NA gvs1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
34.7%0.56g
NA gvs0.56 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
2.54%0.43g
NA gvs0.43 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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41.3%53.7g
Carbohydrate
45%58.6g
53.7 gvs58.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
20.7%15g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs15 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
8.28%6g
≤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]
NA gvs6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%4.32g
NA gvs4.32 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.88g
NA gvs0.88 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
60.4%23g
NA gvs23 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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50.8%28.4g
Protein
44.4%25g
28.4 gvs25 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Vinespinachvs Broccoli
702%6316μg
Vitamin A
30.4%274μg
RAE, retinol activity equivalents
6316 μgvs274 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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65.8%0.79mg
Vitamin B1
52.2%0.63mg
Thiamine
0.79 mgvs0.63 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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188%2.45mg
Vitamin B2
79.4%1.03mg
Riboflavin
2.45 mgvs1.03 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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49.3%7.9mg
Vitamin B3
35.2%5.64mg
Niacin, nicotinic acid, niacinamide
7.9 mgvs5.64 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16.7%0.84mg
Vitamin B5
101%5.06mg
Pantothenic acid
0.84 mgvs5.06 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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291%3.8mg
Vitamin B6
119%1.54mg
Pyridoxine
3.8 mgvs1.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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553%2211μg
Vitamin B9
139%556μg
Folates and Folic Acid
2211 μgvs556 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1789%1611mg
Vitamin C
875%787mg
Ascorbic acid
1611 mgvs787 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
46%6.9mg
Tocopherols and Tocotrienols
NA mgvs6.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
747%896μg
Phytomenadione or phylloquinone
NA μgvs896 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Vinespinachvs Broccoli
172%1721mg
Calcium
41.5%415mg
1721 mgvs415 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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188%1.7mg
Copper
48%0.43mg
1.7 mgvs0.43 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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237%19mg
Iron
80.5%6.44mg
19 mgvs6.44 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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244%1026mg
Magnesium
44%185mg
1026 mgvs185 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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505%11.6mg
Manganese
80.6%1.85mg
11.6 mgvs1.85 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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117%821mg
Phosphorus
83%582mg
821 mgvs582 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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237%8053mg
Potassium
82%2788mg
8053 mgvs2788 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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23%12.6μg
Selenium
40%22μg
12.6 μgvs22 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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25.3%379mg
Sodium
19.4%291mg
379 mgvs291 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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61.7%6.8mg
Zinc
33%3.6mg
6.8 mgvs3.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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39.7%1470g
Water
21.3%788g
1470 gvs788 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Vinespinach vs Broccoli:
Comparing minerals per 300 calories for Vinespinach vs Broccoli:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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