Comparing Nutrients in 100 calories Human Breast MilkVS Boiled Broccoli

Weight per 100 calories

Human Breast Milk

143g

Boiled Broccoli

286g

Human Breast Milk has 2 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Human Breast Milk

55%

39%

Boiled Broccoli

23%

68%

100 kcal ▼

Macro Nutrients

Human Breast Milkvs Boiled Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find rich in Energy

6.45%6.26g

Fat

1.2%1.17g

6.26 gvs1.17 g

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

Find rich in Fat

8.97%2.87g

Saturated Fat

0.71%0.23g

2.87 gvs0.23 g

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

Find rich in Saturated Fat

4.64%0.074g

Omega 3

21.3%0.34g

0.074 gvs0.34 g

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

Find rich in Omega 3

3.14%0.53g

Omega 6

0.86%0.15g

0.53 gvs0.15 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find rich in Omega 6

6.9%20mg

Cholesterol

0%0mg

20 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find rich in Cholesterol

7.57%9.84g

Carbohydrate

15.8%20.5g

9.84 gvs20.5 g

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

Find rich in Carbohydrate

13.6%9.84g

Sugars

5.48%3.97g

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

9.84 gvs3.97 g

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

Find rich in Sugars

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 .

Find rich in Fructose

Glucose

%1.4g

NA gvs1.4 g

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

Find rich in Glucose

Sucrose

%0.23g

NA gvs0.23 g

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

Find rich in Sucrose

0%0g

Fiber

25%9.43g

0 gvs9.43 g

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

Find rich in Fiber

2.63%1.47g

Protein

12%6.8g

1.47 gvs6.8 g

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

Find rich in Protein Buy premium vegan protein powder

Vitamins

Human Breast Milkvs Boiled Broccoli

9.7%87μg

Vitamin A

24.4%220μg

RAE, retinol activity equivalents

87 μgvs220 μg

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

Find rich in Vitamin A Buy Preformed Vegan Vitamin A

1.67%0.02mg

Vitamin B1

15%0.18mg

Thiamine

0.02 mgvs0.18 mg

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

Find rich in Vitamin B1 Buy Vegan Vitamin B1

3.96%0.051mg

Vitamin B2

27%0.35mg

Riboflavin

0.051 mgvs0.35 mg

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

Find rich in Vitamin B2 Buy Vegan Vitamin B2

1.6%0.25mg

Vitamin B3

9.88%1.58mg

Niacin, nicotinic acid, niacinamide

0.25 mgvs1.58 mg

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

Find rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

6.37%0.32mg

Vitamin B5

35%1.76mg

Pantothenic acid

0.32 mgvs1.76 mg

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

Find rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

1.2%0.016mg

Vitamin B6

44%0.57mg

Pyridoxine

0.016 mgvs0.57 mg

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

Find rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find rich in Vitamin B7

1.8%7.14μg

Vitamin B9

77%309μg

Folates and Folic Acid

7.14 μgvs309 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find rich in Vitamin B9

2.98%0.071μg

Vitamin B12

0%0μg

Cobalamin

0.071 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find rich in Vitamin B12 Buy Vegan Vitamin B12

7.94%7.14mg

Vitamin C

206%185mg

Ascorbic acid

7.14 mgvs185 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find rich in Vitamin C

0.71%4.3IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

4.3 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find rich in Vitamin D Buy Vegan Vitamin D

0.76%0.11mg

Vitamin E

27.6%4.14mg

Tocopherols and Tocotrienols

0.11 mgvs4.14 mg

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

Find rich in Vitamin E

0.36%0.43μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

0.43 μgvs403 μg

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

Find rich in Vitamin K

Minerals

Human Breast Milkvs Boiled Broccoli

4.57%45.7mg

Calcium

11.4%114mg

45.7 mgvs114 mg

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

Find rich in Calcium

8.25%0.074mg

Copper

19.4%0.17mg

0.074 mgvs0.17 mg

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

Find rich in Copper

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 .

Find rich in Fluoride

0.54%0.043mg

Iron

24%1.9mg

0.043 mgvs1.9 mg

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

Find rich in Iron

1.02%4.3mg

Magnesium

14.3%60mg

4.3 mgvs60 mg

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

Find rich in Magnesium

1.6%0.037mg

Manganese

24%0.55mg

0.037 mgvs0.55 mg

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

Find rich in Manganese

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 .

Find rich in Molybdenum

2.86%20mg

Phosphorus

27.3%191mg

20 mgvs191 mg

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

Find rich in Phosphorus

2.14%73mg

Potassium

24.6%837mg

73 mgvs837 mg

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

Find rich in Potassium

4.68%2.57μg

Selenium

8.3%4.57μg

2.57 μgvs4.57 μg

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

Find rich in Selenium

1.6%24.3mg

Sodium

7.8%117mg

24.3 mgvs117 mg

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

Find rich in Sodium

2.2%0.24mg

Zinc

11.7%1.3mg

0.24 mgvs1.3 mg

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

Find rich in Zinc

3.38%125g

Water

6.9%255g

125 gvs255 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find rich in Water

Lets compare vitamin content per 100 calories of Human Breast Milk vs Boiled Broccoli:

Fluid Mature Human Breast Milk has more Vitamin B12 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.5 times more Vitamin A, 9 times more Vitamin B1, 6.8 times more Vitamin B2, 6.2 times more Vitamin B3, 5.5 times more Vitamin B5, 36.4 times more Vitamin B6, 43.2 times more Vitamin B9, 26 times more Vitamin C, 36.3 times more Vitamin E and 940.7 times more Vitamin K than Fluid Mature Human Breast Milk.
Both Fluid Mature Human Breast Milk as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Human Breast Milk vs Boiled Broccoli:

Boiled and Drained Broccoli contains 2.5 times more Calcium, 2.3 times more Copper, 44.7 times more Iron, 14 times more Magnesium, 14.9 times more Manganese, 9.6 times more Phosphorus, 11.5 times more Potassium, 1.8 times more Selenium, 4.8 times more Sodium, 5.3 times more Zinc and 2 times more Water than Fluid Mature Human Breast Milk.

Comparison of macro-nutrients per 100 calories:

Fluid Mature Human Breast Milk has 5.3 times more Fat, 12.7 times more Saturated Fat, 3.7 times more Omega 6, more Cholesterol and 2.5 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 4.6 times more Omega 3, 2.1 times more Carbohydrate, more Fiber and 4.6 times more Protein than Fluid Mature Human Breast Milk.
Both Fluid Mature Human Breast Milk and Boiled and Drained Broccoli have similar amounts of Energy per 100 kcal.
Both Fluid Mature Human Breast Milk as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Human Breast MilkVS VeggieGurt Soy YogurtBoiled BroccoliVS VeggieGurt Soy YogurtHuman Breast MilkVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 100 calories Human Breast MilkVS Boiled Broccoli

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: