Comparing Nutrients in 1 kilogram Boiled LambsquartersVS Frozen Broccoli Spears

Macros Ratio

Protein Fat Carbs

Boiled Lambsquarters

33%

16%

51%

Frozen Broccoli Spears

33%

59%

1 kg ▼

Macro Nutrients

Boiled Lambsquartersvs Frozen Broccoli Spears

11%320kcal

Energy

10%290kcal

320 kcalvs290 kcal

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

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7.2%7g

Fat

3.5%3.4g

7 gvs3.4 g

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

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1.63%0.52g

Saturated Fat

1.63%0.52g

0.52 gvs0.52 g

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

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20%0.32g

Omega 3

78%1.25g

0.32 gvs1.25 g

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

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16%2.74g

Omega 6

2.18%0.37g

2.74 gvs0.37 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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38.5%50g

Carbohydrate

41%53.5g

50 gvs53.5 g

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

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8.55%6.2g

Sugars

20.3%14.7g

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

6.2 gvs14.7 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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55.3%21g

Fiber

79%30g

21 gvs30 g

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

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57%32g

Protein

54.6%30.6g

32 gvs30.6 g

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

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Vitamins

Boiled Lambsquartersvs Frozen Broccoli Spears

434%3910μg

Vitamin A

63.3%570μg

RAE, retinol activity equivalents

3910 μgvs570 μg

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

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83.3%1mg

Vitamin B1

60%0.72mg

Thiamine

1 mgvs0.72 mg

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

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200%2.6mg

Vitamin B2

87.7%1.14mg

Riboflavin

2.6 mgvs1.14 mg

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

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56.3%9mg

Vitamin B3

29%4.62mg

Niacin, nicotinic acid, niacinamide

9 mgvs4.62 mg

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

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12.4%0.62mg

Vitamin B5

48.4%2.42mg

Pantothenic acid

0.62 mgvs2.42 mg

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

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134%1.74mg

Vitamin B6

135%1.75mg

Pyridoxine

1.74 mgvs1.75 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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35%140μg

Vitamin B9

235%940μg

Folates and Folic Acid

140 μgvs940 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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411%370mg

Vitamin C

759%683mg

Ascorbic acid

370 mgvs683 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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123%18.5mg

Vitamin E

90%13.5mg

Tocopherols and Tocotrienols

18.5 mgvs13.5 mg

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

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4118%4942μg

Vitamin K

845%1014μg

Phytomenadione or phylloquinone

4942 μgvs1014 μg

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

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Minerals

Boiled Lambsquartersvs Frozen Broccoli Spears

258%2580mg

Calcium

41%410mg

2580 mgvs410 mg

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

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219%1.97mg

Copper

40%0.36mg

1.97 mgvs0.36 mg

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

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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 .

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87.5%7mg

Iron

90%7.2mg

7 mgvs7.2 mg

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

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54.8%230mg

Magnesium

38%160mg

230 mgvs160 mg

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

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228%5.25mg

Manganese

111%2.56mg

5.25 mgvs2.56 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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64.3%450mg

Phosphorus

84.3%590mg

450 mgvs590 mg

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

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84.7%2880mg

Potassium

73.5%2500mg

2880 mgvs2500 mg

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

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16.4%9μg

Selenium

34.5%19μg

9 μgvs19 μg

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

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19.3%290mg

Sodium

11.3%170mg

290 mgvs170 mg

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

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27.3%3mg

Zinc

31%3.4mg

3 mgvs3.4 mg

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

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24%889g

Water

24.5%906g

889 gvs906 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 Lambsquarters vs Frozen Broccoli Spears:

Boiled and Drained Lambsquarters have 6.9 times more Vitamin A, 1.4 times more Vitamin B1, 2.3 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin E and 4.9 times more Vitamin K than Frozen Broccoli Spears.
While Frozen Broccoli Spears contain 3.9 times more Vitamin B5, 6.7 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Lambsquarters.
Both Boiled and Drained Lambsquarters and Frozen Broccoli Spears have similar amounts of Vitamin B6 per 1 kg.
Both Boiled and Drained Lambsquarters as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Lambsquarters vs Frozen Broccoli Spears:

Boiled and Drained Lambsquarters have 6.3 times more Calcium, 5.5 times more Copper, 1.4 times more Magnesium, 2.1 times more Manganese and 1.7 times more Sodium than Frozen Broccoli Spears.
While Frozen Broccoli Spears contain 1.3 times more Phosphorus and 2.1 times more Selenium than Boiled and Drained Lambsquarters.
Both Boiled and Drained Lambsquarters and Frozen Broccoli Spears have similar amounts of Iron, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Boiled and Drained Lambsquarters have 7.4 times more Omega 6 than Frozen Broccoli Spears.
While Frozen Broccoli Spears contain 3.9 times more Omega 3, 2.4 times more Sugars and 1.4 times more Fiber than Boiled and Drained Lambsquarters.
Both Boiled and Drained Lambsquarters and Frozen Broccoli Spears have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
Both Boiled and Drained Lambsquarters as well as Frozen Broccoli Spears have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Boiled LambsquartersVS LeeksFrozen Broccoli SpearsVS LeeksBoiled LambsquartersVS Boiled Spears Frozen BroccoliFrozen Broccoli SpearsVS Boiled Spears Frozen Broccoli

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Comparing Nutrients in 1 kilogram Boiled LambsquartersVS Frozen Broccoli Spears

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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