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Comparing Nutrients in 100 calories EppawVS Boiled Broccoli

Weight per 100 calories

Eppaw
66.7g
Boiled Broccoli
286g

Eppaw has 4.3 times more energy per 100g than Boiled Broccoli. It has above average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Eppaw
11%
10%
79%
Boiled Broccoli
23%
9%
68%
100 kcal ▼

Macro Nutrients

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

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1.24%1.2g
Fat
1.2%1.17g
1.2 gvs1.17 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
0.71%0.23g
NA gvs0.23 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
21.3%0.34g
NA gvs0.34 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
0.86%0.15g
NA 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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16.2%21g
Carbohydrate
15.8%20.5g
21 gvs20.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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

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NA
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]
NA gvs2.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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NA
Fiber
25%9.43g
NA gvs9.43 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.48%3.07g
Protein
12%6.8g
3.07 gvs6.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Eppawvs Boiled Broccoli
0%0μg
Vitamin A
24.4%220μg
RAE, retinol activity equivalents
0 μgvs220 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.1%0.073mg
Vitamin B1
15%0.18mg
Thiamine
0.073 mgvs0.18 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.15%0.08mg
Vitamin B2
27%0.35mg
Riboflavin
0.08 mgvs0.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.25%0.2mg
Vitamin B3
9.88%1.58mg
Niacin, nicotinic acid, niacinamide
0.2 mgvs1.58 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15.6%0.78mg
Vitamin B5
35%1.76mg
Pantothenic acid
0.78 mgvs1.76 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.03%0.12mg
Vitamin B6
44%0.57mg
Pyridoxine
0.12 mgvs0.57 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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4%16μg
Vitamin B9
77%309μg
Folates and Folic Acid
16 μgvs309 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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9.63%8.67mg
Vitamin C
206%185mg
Ascorbic acid
8.67 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 .

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NA
Vitamin E
27.6%4.14mg
Tocopherols and Tocotrienols
NA mgvs4.14 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

Eppawvs Boiled Broccoli
7.33%73.3mg
Calcium
11.4%114mg
73.3 mgvs114 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17.3%0.16mg
Copper
19.4%0.17mg
0.16 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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9.6%0.77mg
Iron
24%1.9mg
0.77 mgvs1.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.08%21.3mg
Magnesium
14.3%60mg
21.3 mgvs60 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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31.7%0.73mg
Manganese
24%0.55mg
0.73 mgvs0.55 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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15.7%110mg
Phosphorus
27.3%191mg
110 mgvs191 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.67%227mg
Potassium
24.6%837mg
227 mgvs837 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.1%0.6μg
Selenium
8.3%4.57μg
0.6 μgvs4.57 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.53%8mg
Sodium
7.8%117mg
8 mgvs117 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.97%0.77mg
Zinc
11.7%1.3mg
0.77 mgvs1.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.1%40g
Water
6.9%255g
40 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 Eppaw vs Boiled Broccoli:
Comparing minerals per 100 calories for Eppaw vs Boiled Broccoli:
Comparison of macro-nutrients per 100 calories:



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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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