Comparing Nutrients in 1 kilogram Boiled BroccoliVS Snacks, corn-based, extruded, onion-flavor

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Snacks, corn-based, extruded, onion-flavor

41%

53%

1 kg ▼

Macro Nutrients

Boiled Broccolivs Snacks, corn-based, extruded, onion-flavor

12%350kcal

Energy

172%4990kcal

350 kcalvs4990 kcal

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

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4.23%4.1g

Fat

233%226g

4.1 gvs226 g

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

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2.47%0.79g

Saturated Fat

136%43.4g

0.79 gvs43.4 g

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

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74.4%1.2g

Omega 3

81.3%1.3g

1.2 gvs1.3 g

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

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3%0.51g

Omega 6

177%30g

0.51 gvs30 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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55.2%71.8g

Carbohydrate

501%651g

71.8 gvs651 g

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

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19%14g

Sugars

66.6%48.3g

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

14 gvs48.3 g

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

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10.2%7.4g

Fructose

≤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]

7.4 gvsNA g

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

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%4.9g

Glucose

4.9 gvsNA g

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

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%0.8g

Sucrose

0.8 gvsNA g

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

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87%33g

Fiber

103%39g

33 gvs39 g

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

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42.5%24g

Protein

138%77g

24 gvs77 g

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

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Vitamins

Boiled Broccolivs Snacks, corn-based, extruded, onion-flavor

85.6%770μg

Vitamin A

8.9%80μg

RAE, retinol activity equivalents

770 μgvs80 μg

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

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52.5%0.63mg

Vitamin B1

183%2.2mg

Thiamine

0.63 mgvs2.2 mg

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

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95%1.23mg

Vitamin B2

238%3.1mg

Riboflavin

1.23 mgvs3.1 mg

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

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34.6%5.53mg

Vitamin B3

199%32mg

Niacin, nicotinic acid, niacinamide

5.53 mgvs32 mg

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

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123%6.16mg

Vitamin B5

52.4%2.62mg

Pantothenic acid

6.16 mgvs2.62 mg

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

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154%2mg

Vitamin B6

114%1.48mg

Pyridoxine

2 mgvs1.48 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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270%1080μg

Vitamin B9

275%1100μg

Folates and Folic Acid

1080 μgvs1100 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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721%649mg

Vitamin C

20%18mg

Ascorbic acid

649 mgvs18 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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97%14.5mg

Vitamin E

179%27mg

Tocopherols and Tocotrienols

14.5 mgvs27 mg

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

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1176%1411μg

Vitamin K

42.5%51μg

Phytomenadione or phylloquinone

1411 μgvs51 μg

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

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Minerals

Boiled Broccolivs Snacks, corn-based, extruded, onion-flavor

40%400mg

Calcium

29%290mg

400 mgvs290 mg

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

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67.8%0.61mg

Copper

131%1.18mg

0.61 mgvs1.18 mg

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

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1%40μg

Fluoride

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

40 μgvsNA μg

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

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83.8%6.7mg

Iron

465%37.2mg

6.7 mgvs37.2 mg

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

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50%210mg

Magnesium

66.7%280mg

210 mgvs280 mg

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

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84.3%1.94mg

Manganese

88%2.02mg

1.94 mgvs2.02 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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96%670mg

Phosphorus

103%720mg

670 mgvs720 mg

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

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86%2930mg

Potassium

42%1430mg

2930 mgvs1430 mg

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

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29%16μg

Selenium

193%106μg

16 μgvs106 μg

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

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27.3%410mg

Sodium

633%9500mg

410 mgvs9500 mg

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

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41%4.5mg

Zinc

30%3.3mg

4.5 mgvs3.3 mg

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

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24%893g

Water

0.54%20g

893 gvs20 g

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

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Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Snacks, corn-based, extruded, onion-flavor:

Boiled and Drained Broccoli has 9.6 times more Vitamin A, 2.4 times more Vitamin B5, 1.4 times more Vitamin B6, 36.1 times more Vitamin C and 27.7 times more Vitamin K than Snacks, corn-based, extruded, onion-flavor.
While Snacks, corn-based, extruded, onion-flavor contain 3.5 times more Vitamin B1, 2.5 times more Vitamin B2, 5.8 times more Vitamin B3 and 1.9 times more Vitamin E than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Snacks, corn-based, extruded, onion-flavor have similar amounts of Vitamin B9 per 1 kg.
Both Boiled and Drained Broccoli as well as Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Snacks, corn-based, extruded, onion-flavor:

Boiled and Drained Broccoli has 1.4 times more Calcium, 2 times more Potassium, 1.4 times more Zinc and 44.6 times more Water than Snacks, corn-based, extruded, onion-flavor.
While Snacks, corn-based, extruded, onion-flavor contain 1.9 times more Copper, 5.6 times more Iron, 1.3 times more Magnesium, 6.6 times more Selenium and 23.2 times more Sodium than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Snacks, corn-based, extruded, onion-flavor have similar amounts of Manganese and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Snacks, corn-based, extruded, onion-flavor contain 14.3 times more Energy, 55.1 times more Fat, 54.9 times more Saturated Fat, 59 times more Omega 6, 9.1 times more Carbohydrate, 3.5 times more Sugars and 3.2 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Snacks, corn-based, extruded, onion-flavor have similar amounts of Omega 3 and Fiber per 1 kg.
Both Boiled and Drained Broccoli as well as Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Boiled BroccoliVS Frozen Chopped BroccoliSnacks, corn-based, extruded, onion-flavorVS Frozen Chopped BroccoliBoiled BroccoliVS Snacks, KRAFT, CORNNUTS, plainSnacks, corn-based, extruded, onion-flavorVS Snacks, KRAFT, CORNNUTS, plain

Compare Foods

Comparing Nutrients in 1 kilogram Boiled BroccoliVS Snacks, corn-based, extruded, onion-flavor

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: