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Comparing Nutrients in 100 calories BroccoliVS Boiled Broccoli

Weight per 100 calories

Broccoli
294g
Boiled Broccoli
286g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Broccoli or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Broccoli
27%
8%
65%
Boiled Broccoli
23%
9%
68%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
1.12%1.1g
Fat
1.2%1.17g
1.1 gvs1.17 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
1.05%0.34g
Saturated Fat
0.71%0.23g
0.34 gvs0.23 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
11.6%0.19g
Omega 3
21.3%0.34g
0.19 gvs0.34 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.85%0.14g
Omega 6
0.86%0.15g
0.14 gvs0.15 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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15%19.5g
Carbohydrate
15.8%20.5g
19.5 gvs20.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
6.9%5g
Sugars
5.48%3.97g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5 gvs3.97 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.76%2g
Fructose
2.9%2.1g
≤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]
2 gvs2.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.44g
Glucose
%1.4g
1.44 gvs1.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.29g
Sucrose
%0.23g
0.29 gvs0.23 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
20%7.65g
Fiber
25%9.43g
7.65 gvs9.43 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
15%8.3g
Protein
12%6.8g
8.3 gvs6.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

10%91μg
Vitamin A
24.4%220μg
RAE, retinol activity equivalents
91 μgvs220 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17.4%0.21mg
Vitamin B1
15%0.18mg
Thiamine
0.21 mgvs0.18 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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26.5%0.34mg
Vitamin B2
27%0.35mg
Riboflavin
0.34 mgvs0.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
11.7%1.88mg
Vitamin B3
9.88%1.58mg
Niacin, nicotinic acid, niacinamide
1.88 mgvs1.58 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
33.7%1.7mg
Vitamin B5
35%1.76mg
Pantothenic acid
1.7 mgvs1.76 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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39.6%0.51mg
Vitamin B6
44%0.57mg
Pyridoxine
0.51 mgvs0.57 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
46.3%185μg
Vitamin B9
77%309μg
Folates and Folic Acid
185 μgvs309 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
292%262mg
Vitamin C
206%185mg
Ascorbic acid
262 mgvs185 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 .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
15.3%2.3mg
Vitamin E
27.6%4.14mg
Tocopherols and Tocotrienols
2.3 mgvs4.14 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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249%299μg
Vitamin K
336%403μg
Phytomenadione or phylloquinone
299 μgvs403 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

14%138mg
Calcium
11.4%114mg
138 mgvs114 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16%0.14mg
Copper
19.4%0.17mg
0.14 mgvs0.17 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.29%11.4μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs11.4 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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27%2.15mg
Iron
24%1.9mg
2.15 mgvs1.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14.7%61.8mg
Magnesium
14.3%60mg
61.8 mgvs60 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
27%0.62mg
Manganese
24%0.55mg
0.62 mgvs0.55 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
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 .

Find Vegetables rich in Molybdenum
27.7%194mg
Phosphorus
27.3%191mg
194 mgvs191 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
27.3%929mg
Potassium
24.6%837mg
929 mgvs837 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
13.4%7.35μg
Selenium
8.3%4.57μg
7.35 μgvs4.57 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
6.47%97mg
Sodium
7.8%117mg
97 mgvs117 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
11%1.2mg
Zinc
11.7%1.3mg
1.2 mgvs1.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
7.1%263g
Water
6.9%255g
263 gvs255 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Broccoli vs Boiled Broccoli:
Comparing minerals per 100 calories for Broccoli vs Boiled Broccoli:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: