Comparing Nutrients in 1 kilogram Boiled BroccoliVS Snacks, trail mix, regular

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Snacks, trail mix, regular

11%

53%

36%

1 kg ▼

Macro Nutrients

Boiled Broccolivs Snacks, trail mix, regular

12%350kcal

Energy

159%4620kcal

350 kcalvs4620 kcal

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

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4.23%4.1g

Fat

303%294g

4.1 gvs294 g

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

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2.47%0.79g

Saturated Fat

173%55.5g

0.79 gvs55.5 g

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

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74.4%1.2g

Omega 3

43.8%0.7g

1.2 gvs0.7 g

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

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3%0.51g

Omega 6

564%96g

0.51 gvs96 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

345%449g

71.8 gvs449 g

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

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19%14g

Sugars

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

14 gvsNA 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

33 gvsNA g

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

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42.5%24g

Protein

246%138g

24 gvs138 g

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

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Vitamins

Boiled Broccolivs Snacks, trail mix, regular

85.6%770μg

Vitamin A

1.1%10μg

RAE, retinol activity equivalents

770 μgvs10 μg

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

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52.5%0.63mg

Vitamin B1

385%4.62mg

Thiamine

0.63 mgvs4.62 mg

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

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95%1.23mg

Vitamin B2

152%1.98mg

Riboflavin

1.23 mgvs1.98 mg

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

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34.6%5.53mg

Vitamin B3

295%47mg

Niacin, nicotinic acid, niacinamide

5.53 mgvs47 mg

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

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123%6.16mg

Vitamin B5

179%8.95mg

Pantothenic acid

6.16 mgvs8.95 mg

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

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154%2mg

Vitamin B6

229%2.98mg

Pyridoxine

2 mgvs2.98 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

178%710μg

Folates and Folic Acid

1080 μgvs710 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

15.6%14mg

Ascorbic acid

649 mgvs14 mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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97%14.5mg

Vitamin E

Tocopherols and Tocotrienols

14.5 mgvsNA mg

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

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1176%1411μg

Vitamin K

Phytomenadione or phylloquinone

1411 μgvsNA μg

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

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Minerals

Boiled Broccolivs Snacks, trail mix, regular

40%400mg

Calcium

78%780mg

400 mgvs780 mg

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

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67.8%0.61mg

Copper

1094%9.85mg

0.61 mgvs9.85 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

381%30.5mg

6.7 mgvs30.5 mg

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

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50%210mg

Magnesium

376%1580mg

210 mgvs1580 mg

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

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84.3%1.94mg

Manganese

450%10.3mg

1.94 mgvs10.3 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

493%3450mg

670 mgvs3450 mg

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

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86%2930mg

Potassium

201%6850mg

2930 mgvs6850 mg

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

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29%16μg

Selenium

16 μgvsNA μg

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

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27.3%410mg

Sodium

153%2290mg

410 mgvs2290 mg

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

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41%4.5mg

Zinc

293%32.2mg

4.5 mgvs32.2 mg

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

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24%893g

Water

2.5%92g

893 gvs92 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, trail mix, regular:

Boiled and Drained Broccoli has 77 times more Vitamin A, 1.5 times more Vitamin B9 and 46.4 times more Vitamin C than Snacks, trail mix, regular.
While Snacks, trail mix, regular contain 7.3 times more Vitamin B1, 1.6 times more Vitamin B2, 8.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Snacks, trail mix, regular have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Snacks, trail mix, regular:

Boiled and Drained Broccoli has 9.7 times more Water than Snacks, trail mix, regular.
While Snacks, trail mix, regular contain 2 times more Calcium, 16.1 times more Copper, 4.6 times more Iron, 7.5 times more Magnesium, 5.3 times more Manganese, 5.1 times more Phosphorus, 2.3 times more Potassium, 5.6 times more Sodium and 7.2 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

Boiled and Drained Broccoli has 1.7 times more Omega 3 than Snacks, trail mix, regular.
While Snacks, trail mix, regular contain 13.2 times more Energy, 71.7 times more Fat, 70.3 times more Saturated Fat, 187.8 times more Omega 6, 6.3 times more Carbohydrate and 5.8 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Snacks, trail mix, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Boiled BroccoliVS Frozen Chopped BroccoliSnacks, trail mix, regularVS Frozen Chopped BroccoliBoiled BroccoliVS Snacks, trail mix, tropicalSnacks, trail mix, regularVS Snacks, trail mix, tropical

Compare Foods

Comparing Nutrients in 1 kilogram Boiled BroccoliVS Snacks, trail mix, regular

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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