Comparing Nutrients in 1 kilogram BroccoliVS Breadnuts

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Breadnuts

11%

85%

1 kg ▼

Macro Nutrients

Broccolivs Breadnuts

11.7%340kcal

Energy

75%2170kcal

340 kcalvs2170 kcal

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

Find Vegetables rich in Energy

3.8%3.7g

Fat

10.2%9.9g

3.7 gvs9.9 g

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

Find Vegetables rich in Fat

3.56%1.14g

Saturated Fat

8.34%2.67g

1.14 gvs2.67 g

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

Find Vegetables rich in Saturated Fat

39.4%0.63g

Omega 3

76.3%1.22g

0.63 gvs1.22 g

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

Find Vegetables rich in Omega 3

2.9%0.49g

Omega 6

24%4.06g

0.49 gvs4.06 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

51%66.4g

Carbohydrate

356%463g

66.4 gvs463 g

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

Find Vegetables rich in Carbohydrate

23.4%17g

Sugars

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

17 gvsNA g

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

Find Vegetables rich in Sugars

9.38%6.8g

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]

6.8 gvsNA g

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

Find Vegetables rich in Fructose

%4.9g

Glucose

4.9 gvsNA g

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

Find Vegetables rich in Glucose

%1g

Sucrose

1 gvsNA g

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

Find Vegetables rich in Sucrose

68.4%26g

Fiber

26 gvsNA g

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

Find Vegetables rich in Fiber

50.4%28g

Protein

107%59.7g

28 gvs59.7 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Broccolivs Breadnuts

34.4%310μg

Vitamin A

13.3%120μg

RAE, retinol activity equivalents

310 μgvs120 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

59%0.71mg

Vitamin B1

46%0.55mg

Thiamine

0.71 mgvs0.55 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

90%1.17mg

Vitamin B2

42.3%0.55mg

Riboflavin

1.17 mgvs0.55 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

40%6.4mg

Vitamin B3

55%8.8mg

Niacin, nicotinic acid, niacinamide

6.4 mgvs8.8 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

115%5.73mg

Vitamin B5

220%11mg

Pantothenic acid

5.73 mgvs11 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

135%1.75mg

Vitamin B6

310%4.03mg

Pyridoxine

1.75 mgvs4.03 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

158%630μg

Vitamin B9

165%660μg

Folates and Folic Acid

630 μgvs660 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

991%892mg

Vitamin C

304%274mg

Ascorbic acid

892 mgvs274 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

52%7.8mg

Vitamin E

Tocopherols and Tocotrienols

7.8 mgvsNA mg

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

Find Vegetables rich in Vitamin E

847%1016μg

Vitamin K

Phytomenadione or phylloquinone

1016 μgvsNA μg

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

Find Vegetables rich in Vitamin K

Minerals

Broccolivs Breadnuts

47%470mg

Calcium

98%980mg

470 mgvs980 mg

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

Find Vegetables rich in Calcium

54.4%0.49mg

Copper

1604%14.4mg

0.49 mgvs14.4 mg

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

Find Vegetables rich in Copper

Fluoride

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

NA μgvsNA μg

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

Find Vegetables rich in Fluoride

91%7.3mg

Iron

261%21mg

7.3 mgvs21 mg

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

Find Vegetables rich in Iron

50%210mg

Magnesium

162%680mg

210 mgvs680 mg

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

Find Vegetables rich in Magnesium

91%2.1mg

Manganese

77.4%1.78mg

2.1 mgvs1.78 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

94%660mg

Phosphorus

96%670mg

660 mgvs670 mg

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

Find Vegetables rich in Phosphorus

93%3160mg

Potassium

348%11830mg

3160 mgvs11830 mg

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

Find Vegetables rich in Potassium

45.5%25μg

Selenium

25 μgvsNA μg

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

Find Vegetables rich in Selenium

22%330mg

Sodium

20.7%310mg

330 mgvs310 mg

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

Find Vegetables rich in Sodium

37.3%4.1mg

Zinc

103%11.3mg

4.1 mgvs11.3 mg

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

Find Vegetables rich in Zinc

24%893g

Water

12%450g

893 gvs450 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 1 kilogram of Broccoli vs Breadnuts:

Raw Broccoli has 2.6 times more Vitamin A, 1.3 times more Vitamin B1, 2.1 times more Vitamin B2 and 3.3 times more Vitamin C than Raw Breadnut Tree Seeds.
While Raw Breadnut Tree Seeds contain 1.4 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Broccoli.
Both Raw Broccoli and Raw Breadnut Tree Seeds have similar amounts of Vitamin B9 per 1 kg.
Both Raw Broccoli as well as Raw Breadnut Tree Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Breadnuts:

Raw Broccoli has 2 times more Water than Raw Breadnut Tree Seeds.
While Raw Breadnut Tree Seeds contain 2.1 times more Calcium, 29.5 times more Copper, 2.9 times more Iron, 3.2 times more Magnesium, 3.7 times more Potassium and 2.8 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Raw Breadnut Tree Seeds have similar amounts of Manganese, Phosphorus and Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Breadnut Tree Seeds contain 6.4 times more Energy, 2.7 times more Fat, 1.9 times more Omega 3, 8.3 times more Omega 6, 7 times more Carbohydrate and 2.1 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Raw Breadnut Tree Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

BroccoliVS Boiled BroccoliBreadnutsVS Boiled BroccoliBroccoliVS Dried BreadnutsBreadnutsVS Dried Breadnuts

Compare Foods

Comparing Nutrients in 1 kilogram BroccoliVS Breadnuts

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: