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Comparing Nutrients in 100 calories EppawVS Frozen Chopped Broccoli

Weight per 100 calories

Eppaw
66.7g
Frozen Chopped Broccoli
385g

Eppaw has 5.8 times more energy per 100g than Frozen Chopped Broccoli. It has above average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Eppaw
11%
10%
79%
Frozen Chopped Broccoli
34%
8%
58%
100 kcal ▼

Macro Nutrients

Eppawvs Frozen Chopped 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
1.15%1.1g
1.2 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
0.53%0.17g
NA gvs0.17 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
25.2%0.4g
NA gvs0.4 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
0.7%0.12g
NA gvs0.12 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
14%18.4g
21 gvs18.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
7.16%5.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs5.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
4.4%3.2g
≤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 gvs3.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%2.9g
NA gvs2.9 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
30.4%11.5g
NA gvs11.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.48%3.07g
Protein
19.3%11g
3.07 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Eppawvs Frozen Chopped Broccoli
0%0μg
Vitamin A
22.2%200μg
RAE, retinol activity equivalents
0 μgvs200 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.1%0.073mg
Vitamin B1
17%0.2mg
Thiamine
0.073 mgvs0.2 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.15%0.08mg
Vitamin B2
28.4%0.37mg
Riboflavin
0.08 mgvs0.37 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.25%0.2mg
Vitamin B3
11.3%1.8mg
Niacin, nicotinic acid, niacinamide
0.2 mgvs1.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15.6%0.78mg
Vitamin B5
21.5%1.07mg
Pantothenic acid
0.78 mgvs1.07 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.03%0.12mg
Vitamin B6
38.5%0.5mg
Pyridoxine
0.12 mgvs0.5 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
64.4%258μg
Folates and Folic Acid
16 μgvs258 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
241%217mg
Ascorbic acid
8.67 mgvs217 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
31.3%4.7mg
Tocopherols and Tocotrienols
NA mgvs4.7 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
260%312μg
Phytomenadione or phylloquinone
NA μgvs312 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Eppawvs Frozen Chopped Broccoli
7.33%73.3mg
Calcium
21.5%215mg
73.3 mgvs215 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17.3%0.16mg
Copper
16.2%0.15mg
0.16 mgvs0.15 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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9.6%0.77mg
Iron
39%3.1mg
0.77 mgvs3.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.08%21.3mg
Magnesium
16.5%69.2mg
21.3 mgvs69.2 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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31.7%0.73mg
Manganese
49%1.13mg
0.73 mgvs1.13 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
27.5%192mg
110 mgvs192 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.67%227mg
Potassium
24%815mg
227 mgvs815 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.1%0.6μg
Selenium
19.6%10.8μg
0.6 μgvs10.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.53%8mg
Sodium
6.15%92mg
8 mgvs92 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.97%0.77mg
Zinc
16.8%1.85mg
0.77 mgvs1.85 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.1%40g
Water
9.5%352g
40 gvs352 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 Frozen Chopped Broccoli:
Comparing minerals per 100 calories for Eppaw vs Frozen Chopped 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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