Comparing Nutrients in 100 calories GrapefruitVS Boiled Broccoli

Weight per 100 calories

Grapefruit

313g

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 - Grapefruit or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Grapefruit

90%

Boiled Broccoli

23%

68%

100 kcal ▼

Macro Nutrients

Grapefruitvs 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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0.32%0.31g

Fat

1.2%1.17g

0.31 gvs1.17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.14%0.044g

Saturated Fat

0.71%0.23g

0.044 gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.98%0.016g

Omega 3

21.3%0.34g

0.016 gvs0.34 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.35%0.059g

Omega 6

0.86%0.15g

0.059 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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19.4%25.3g

Carbohydrate

15.8%20.5g

25.3 gvs20.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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30%22g

Sugars

5.48%3.97g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

22 gvs3.97 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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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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Glucose

%1.4g

NA gvs1.4 g

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

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Sucrose

%0.23g

NA gvs0.23 g

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

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9.05%3.44g

Fiber

25%9.43g

3.44 gvs9.43 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.5%1.97g

Protein

12%6.8g

1.97 gvs6.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Grapefruitvs Boiled Broccoli

16%144μg

Vitamin A

24.4%220μg

RAE, retinol activity equivalents

144 μgvs220 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9.38%0.11mg

Vitamin B1

15%0.18mg

Thiamine

0.11 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.8%0.063mg

Vitamin B2

27%0.35mg

Riboflavin

0.063 mgvs0.35 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.9%0.78mg

Vitamin B3

9.88%1.58mg

Niacin, nicotinic acid, niacinamide

0.78 mgvs1.58 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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17.7%0.88mg

Vitamin B5

35%1.76mg

Pantothenic acid

0.88 mgvs1.76 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10%0.13mg

Vitamin B6

44%0.57mg

Pyridoxine

0.13 mgvs0.57 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.8%31.3μg

Vitamin B9

77%309μg

Folates and Folic Acid

31.3 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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119%108mg

Vitamin C

206%185mg

Ascorbic acid

108 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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2.7%0.41mg

Vitamin E

27.6%4.14mg

Tocopherols and Tocotrienols

0.41 mgvs4.14 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

0 μgvs403 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Grapefruitvs Boiled Broccoli

3.75%37.5mg

Calcium

11.4%114mg

37.5 mgvs114 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16.3%0.15mg

Copper

19.4%0.17mg

0.15 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.078%3.13μg

Fluoride

0.29%11.4μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

3.13 μgvs11.4 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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3.5%0.28mg

Iron

24%1.9mg

0.28 mgvs1.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.95%25mg

Magnesium

14.3%60mg

25 mgvs60 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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1.63%0.038mg

Manganese

24%0.55mg

0.038 mgvs0.55 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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3.57%25mg

Phosphorus

27.3%191mg

25 mgvs191 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12.8%434mg

Potassium

24.6%837mg

434 mgvs837 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.7%0.94μg

Selenium

8.3%4.57μg

0.94 μgvs4.57 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

7.8%117mg

0 mgvs117 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2%0.22mg

Zinc

11.7%1.3mg

0.22 mgvs1.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.68%284g

Water

6.9%255g

284 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 Grapefruit vs Boiled Broccoli:

Boiled and Drained Broccoli contains 1.5 times more Vitamin A, 1.6 times more Vitamin B1, 5.6 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B5, 4.4 times more Vitamin B6, 9.9 times more Vitamin B9, 1.7 times more Vitamin C, 10.2 times more Vitamin E and more Vitamin K than Raw Grapefruit.
Both Raw Grapefruit as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Grapefruit vs Boiled Broccoli:

Boiled and Drained Broccoli contains 3 times more Calcium, 6.8 times more Iron, 2.4 times more Magnesium, 14.8 times more Manganese, 7.7 times more Phosphorus, 1.9 times more Potassium, 4.9 times more Selenium, more Sodium and 5.9 times more Zinc than Raw Grapefruit.
Both Raw Grapefruit and Boiled and Drained Broccoli have similar amounts of Copper and Water per 100 kcal.
Both Raw Grapefruit as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Grapefruit has 1.2 times more Carbohydrate and 5.5 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 3.7 times more Fat, 21.8 times more Omega 3, 2.7 times more Fiber and 3.5 times more Protein than Raw Grapefruit.
Both Raw Grapefruit and Boiled and Drained Broccoli have similar amounts of Energy per 100 kcal.
Both Raw Grapefruit as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

GrapefruitVS Pink GrapefruitBoiled BroccoliVS Pink GrapefruitGrapefruitVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 100 calories GrapefruitVS Boiled Broccoli

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: