Comparing Nutrients in 14 ounces BroccoliVS Watermelon

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Watermelon

89%

14 oz ▼

Macro Nutrients

Broccolivs Watermelon

4.65%135kcal

Energy

4.1%119kcal

135 kcalvs119 kcal

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

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1.5%1.47g

Fat

0.61%0.6g

1.47 gvs0.6 g

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

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1.4%0.45g

Saturated Fat

0.2%0.064g

0.45 gvs0.064 g

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

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15.6%0.25g

Omega 3

0%0g

0.25 gvs0 g

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

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1.14%0.19g

Omega 6

1.17%0.2g

0.19 gvs0.2 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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20.3%26.4g

Carbohydrate

23%30g

26.4 gvs30 g

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

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9.3%6.75g

Sugars

34%24.6g

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

6.75 gvs24.6 g

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

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3.72%2.7g

Fructose

18.4%13.3g

≤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]

2.7 gvs13.3 g

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

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%1.94g

Glucose

%6.27g

1.94 gvs6.27 g

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

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%0.4g

Sucrose

%4.8g

0.4 gvs4.8 g

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

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27%10.3g

Fiber

4.18%1.6g

10.3 gvs1.6 g

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

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20%11g

Protein

4.32%2.42g

11 gvs2.42 g

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

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Vitamins

Broccolivs Watermelon

13.7%123μg

Vitamin A

12.3%111μg

RAE, retinol activity equivalents

123 μgvs111 μg

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

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23.5%0.28mg

Vitamin B1

11%0.13mg

Thiamine

0.28 mgvs0.13 mg

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

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35.7%0.46mg

Vitamin B2

6.4%0.083mg

Riboflavin

0.46 mgvs0.083 mg

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

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16%2.54mg

Vitamin B3

4.4%0.71mg

Niacin, nicotinic acid, niacinamide

2.54 mgvs0.71 mg

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

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45.5%2.27mg

Vitamin B5

17.5%0.88mg

Pantothenic acid

2.27 mgvs0.88 mg

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

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53.4%0.69mg

Vitamin B6

13.7%0.18mg

Pyridoxine

0.69 mgvs0.18 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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62.5%250μg

Vitamin B9

2.98%12μg

Folates and Folic Acid

250 μgvs12 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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393%354mg

Vitamin C

35.7%32mg

Ascorbic acid

354 mgvs32 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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20.6%3.1mg

Vitamin E

1.32%0.2mg

Tocopherols and Tocotrienols

3.1 mgvs0.2 mg

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

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336%403μg

Vitamin K

0.33%0.4μg

Phytomenadione or phylloquinone

403 μgvs0.4 μg

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

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Minerals

Broccolivs Watermelon

18.7%187mg

Calcium

2.78%27.8mg

187 mgvs27.8 mg

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

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21.6%0.19mg

Copper

18.5%0.17mg

0.19 mgvs0.17 mg

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

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Fluoride

0.15%5.95μg

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

NA μgvs5.95 μg

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

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36.2%2.9mg

Iron

12%0.95mg

2.9 mgvs0.95 mg

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

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20%83.3mg

Magnesium

9.45%39.7mg

83.3 mgvs39.7 mg

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

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36.2%0.83mg

Manganese

6.56%0.15mg

0.83 mgvs0.15 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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37.4%262mg

Phosphorus

6.24%43.7mg

262 mgvs43.7 mg

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

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37%1254mg

Potassium

13%445mg

1254 mgvs445 mg

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

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18%9.92μg

Selenium

2.9%1.6μg

9.92 μgvs1.6 μg

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

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8.73%131mg

Sodium

0.26%3.97mg

131 mgvs3.97 mg

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

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14.8%1.63mg

Zinc

3.6%0.4mg

1.63 mgvs0.4 mg

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

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9.58%354g

Water

9.8%363g

354 gvs363 g

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

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Lets compare vitamin content per 14 ounces of Broccoli vs Watermelon:

Raw Broccoli has 2.2 times more Vitamin B1, 5.6 times more Vitamin B2, 3.6 times more Vitamin B3, 2.6 times more Vitamin B5, 3.9 times more Vitamin B6, 21 times more Vitamin B9, 11 times more Vitamin C, 15.6 times more Vitamin E and 1016 times more Vitamin K than Raw Watermelon.
Both Raw Broccoli and Raw Watermelon have similar amounts of Vitamin A per 14 oz.
Both Raw Broccoli as well as Raw Watermelon have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Watermelon:

Raw Broccoli has 6.7 times more Calcium, 3 times more Iron, 2.1 times more Magnesium, 5.5 times more Manganese, 6 times more Phosphorus, 2.8 times more Potassium, 6.3 times more Selenium, 33 times more Sodium and 4.1 times more Zinc than Raw Watermelon.
Both Raw Broccoli and Raw Watermelon have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Broccoli has more Omega 3, 6.5 times more Fiber and 4.6 times more Protein than Raw Watermelon.
While Raw Watermelon contains 3.6 times more Sugars and 4.9 times more Fructose than Raw Broccoli.
Both Raw Broccoli and Raw Watermelon have similar amounts of Energy and Carbohydrate per 14 oz.
Both Raw Broccoli as well as Raw Watermelon have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

BroccoliVS Boiled BroccoliWatermelonVS Boiled BroccoliBroccoliVS Canned Maraschino CherriesWatermelonVS Canned Maraschino Cherries

Compare Foods

Comparing Nutrients in 14 ounces BroccoliVS Watermelon

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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