Comparing Nutrients in 100 calories WatermelonVS Boiled Broccoli

Weight per 100 calories

Watermelon

333g

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 - Watermelon or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Watermelon

89%

Boiled Broccoli

23%

68%

100 kcal ▼

Macro Nutrients

Watermelonvs 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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0.52%0.5g

Fat

1.2%1.17g

0.5 gvs1.17 g

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

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0.17%0.053g

Saturated Fat

0.71%0.23g

0.053 gvs0.23 g

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

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0%0g

Omega 3

21.3%0.34g

0 gvs0.34 g

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

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0.98%0.17g

Omega 6

0.86%0.15g

0.17 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%25g

Carbohydrate

15.8%20.5g

25 gvs20.5 g

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

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28.5%20.7g

Sugars

5.48%3.97g

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

20.7 gvs3.97 g

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

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15.4%11g

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]

11 gvs2.1 g

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

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%5.27g

Glucose

%1.4g

5.27 gvs1.4 g

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

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%4.03g

Sucrose

%0.23g

4.03 gvs0.23 g

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

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3.5%1.33g

Fiber

25%9.43g

1.33 gvs9.43 g

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

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3.63%2.03g

Protein

12%6.8g

2.03 gvs6.8 g

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

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Vitamins

Watermelonvs Boiled Broccoli

10.4%93μg

Vitamin A

24.4%220μg

RAE, retinol activity equivalents

93 μgvs220 μg

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

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9.17%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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5.4%0.07mg

Vitamin B2

27%0.35mg

Riboflavin

0.07 mgvs0.35 mg

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

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3.7%0.59mg

Vitamin B3

9.88%1.58mg

Niacin, nicotinic acid, niacinamide

0.59 mgvs1.58 mg

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

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14.7%0.74mg

Vitamin B5

35%1.76mg

Pantothenic acid

0.74 mgvs1.76 mg

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

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11.5%0.15mg

Vitamin B6

44%0.57mg

Pyridoxine

0.15 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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2.5%10μg

Vitamin B9

77%309μg

Folates and Folic Acid

10 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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30%27mg

Vitamin C

206%185mg

Ascorbic acid

27 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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1.1%0.17mg

Vitamin E

27.6%4.14mg

Tocopherols and Tocotrienols

0.17 mgvs4.14 mg

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

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0.28%0.33μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

0.33 μgvs403 μg

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

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Minerals

Watermelonvs Boiled Broccoli

2.33%23.3mg

Calcium

11.4%114mg

23.3 mgvs114 mg

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

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15.6%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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0.13%5μg

Fluoride

0.29%11.4μg

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

5 μgvs11.4 μg

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

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10%0.8mg

Iron

24%1.9mg

0.8 mgvs1.9 mg

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

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7.94%33.3mg

Magnesium

14.3%60mg

33.3 mgvs60 mg

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

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5.5%0.13mg

Manganese

24%0.55mg

0.13 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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5.24%36.7mg

Phosphorus

27.3%191mg

36.7 mgvs191 mg

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

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11%373mg

Potassium

24.6%837mg

373 mgvs837 mg

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

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2.42%1.33μg

Selenium

8.3%4.57μg

1.33 μgvs4.57 μg

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

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0.22%3.33mg

Sodium

7.8%117mg

3.33 mgvs117 mg

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

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3.03%0.33mg

Zinc

11.7%1.3mg

0.33 mgvs1.3 mg

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

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8.24%305g

Water

6.9%255g

305 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 Watermelon vs Boiled Broccoli:

Boiled and Drained Broccoli contains 2.4 times more Vitamin A, 1.6 times more Vitamin B1, 5 times more Vitamin B2, 2.7 times more Vitamin B3, 2.4 times more Vitamin B5, 3.8 times more Vitamin B6, 30.9 times more Vitamin B9, 6.9 times more Vitamin C, 24.9 times more Vitamin E and 1209.4 times more Vitamin K than Raw Watermelon.
Both Raw Watermelon 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 Watermelon vs Boiled Broccoli:

Boiled and Drained Broccoli contains 4.9 times more Calcium, 2.4 times more Iron, 1.8 times more Magnesium, 4.4 times more Manganese, 5.2 times more Phosphorus, 2.2 times more Potassium, 3.4 times more Selenium, 35.1 times more Sodium and 3.9 times more Zinc than Raw Watermelon.
Both Raw Watermelon and Boiled and Drained Broccoli have similar amounts of Copper and Water per 100 kcal.
Both Raw Watermelon as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Watermelon has 1.2 times more Carbohydrate, 5.2 times more Sugars and 5.3 times more Fructose than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.3 times more Fat, more Omega 3, 7.1 times more Fiber and 3.3 times more Protein than Raw Watermelon.
Both Raw Watermelon and Boiled and Drained Broccoli have similar amounts of Energy per 100 kcal.
Both Raw Watermelon 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:

WatermelonVS Canned Maraschino CherriesBoiled BroccoliVS Canned Maraschino CherriesWatermelonVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 100 calories WatermelonVS Boiled Broccoli

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: