Comparing Nutrients in 1 kilogram Boiled BroccoliVS Spearmint

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Spearmint

25%

12%

63%

1 kg ▼

Macro Nutrients

Boiled Broccolivs Spearmint

12%350kcal

Energy

15%440kcal

350 kcalvs440 kcal

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

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4.23%4.1g

Fat

7.53%7.3g

4.1 gvs7.3 g

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

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2.47%0.79g

Saturated Fat

5.97%1.9g

0.79 gvs1.9 g

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

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74.4%1.2g

Omega 3

211%3.38g

1.2 gvs3.38 g

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

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3%0.51g

Omega 6

3.18%0.54g

0.51 gvs0.54 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

64.7%84g

71.8 gvs84 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

179%68g

33 gvs68 g

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

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42.5%24g

Protein

58.8%33g

24 gvs33 g

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

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Vitamins

Boiled Broccolivs Spearmint

85.6%770μg

Vitamin A

226%2030μg

RAE, retinol activity equivalents

770 μgvs2030 μg

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

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52.5%0.63mg

Vitamin B1

65%0.78mg

Thiamine

0.63 mgvs0.78 mg

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

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95%1.23mg

Vitamin B2

135%1.75mg

Riboflavin

1.23 mgvs1.75 mg

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

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34.6%5.53mg

Vitamin B3

59.3%9.5mg

Niacin, nicotinic acid, niacinamide

5.53 mgvs9.5 mg

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

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123%6.16mg

Vitamin B5

50%2.5mg

Pantothenic acid

6.16 mgvs2.5 mg

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

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154%2mg

Vitamin B6

122%1.58mg

Pyridoxine

2 mgvs1.58 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

263%1050μg

Folates and Folic Acid

1080 μgvs1050 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

148%133mg

Ascorbic acid

649 mgvs133 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

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 Spearmint

40%400mg

Calcium

199%1990mg

400 mgvs1990 mg

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

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67.8%0.61mg

Copper

267%2.4mg

0.61 mgvs2.4 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

1484%119mg

6.7 mgvs119 mg

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

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50%210mg

Magnesium

150%630mg

210 mgvs630 mg

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

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84.3%1.94mg

Manganese

486%11mg

1.94 mgvs11 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

85.7%600mg

670 mgvs600 mg

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

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86%2930mg

Potassium

135%4580mg

2930 mgvs4580 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

20%300mg

410 mgvs300 mg

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

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41%4.5mg

Zinc

99%11mg

4.5 mgvs11 mg

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

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24%893g

Water

23%856g

893 gvs856 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 Spearmint:

Boiled and Drained Broccoli has 2.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.9 times more Vitamin C than Fresh Spearmint.
While Fresh Spearmint contains 2.6 times more Vitamin A, 1.4 times more Vitamin B2 and 1.7 times more Vitamin B3 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Fresh Spearmint have similar amounts of Vitamin B1 and Vitamin B9 per 1 kg.
Both Boiled and Drained Broccoli as well as Fresh Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Spearmint:

Boiled and Drained Broccoli has 1.4 times more Sodium than Fresh Spearmint.
While Fresh Spearmint contains 5 times more Calcium, 3.9 times more Copper, 17.7 times more Iron, 3 times more Magnesium, 5.8 times more Manganese, 1.6 times more Potassium and 2.4 times more Zinc than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Fresh Spearmint have similar amounts of Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Fresh Spearmint contains 1.3 times more Energy, 2.8 times more Omega 3, 2.1 times more Fiber and 1.4 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Fresh Spearmint have similar amounts of Carbohydrate per 1 kg.
Both Boiled and Drained Broccoli as well as Fresh Spearmint have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Boiled BroccoliVS Frozen Chopped BroccoliSpearmintVS Frozen Chopped BroccoliBoiled BroccoliVS Dried SpearmintSpearmintVS Dried Spearmint

Compare Foods

Comparing Nutrients in 1 kilogram Boiled BroccoliVS Spearmint

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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