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Comparing Nutrients in 1 kilogram Snacks, trail mix, regular, unsaltedVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Snacks, trail mix, regular, unsalted
11%
53%
36%
Boiled Broccoli
23%
9%
68%
1 kg ▼

Macro Nutrients

159%4620kcal
Energy
12%350kcal
4620 kcalvs350 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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303%294g
Fat
4.23%4.1g
294 gvs4.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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173%55.5g
Saturated Fat
2.47%0.79g
55.5 gvs0.79 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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43.8%0.7g
Omega 3
74.4%1.2g
0.7 gvs1.2 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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564%96g
Omega 6
3%0.51g
96 gvs0.51 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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345%449g
Carbohydrate
55.2%71.8g
449 gvs71.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
19%14g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs14 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
10.2%7.4g
≤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 gvs7.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%4.9g
NA gvs4.9 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.8g
NA gvs0.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
87%33g
NA gvs33 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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246%138g
Protein
42.5%24g
138 gvs24 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.1%10μg
Vitamin A
85.6%770μg
RAE, retinol activity equivalents
10 μgvs770 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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385%4.62mg
Vitamin B1
52.5%0.63mg
Thiamine
4.62 mgvs0.63 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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152%1.98mg
Vitamin B2
95%1.23mg
Riboflavin
1.98 mgvs1.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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295%47mg
Vitamin B3
34.6%5.53mg
Niacin, nicotinic acid, niacinamide
47 mgvs5.53 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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179%8.95mg
Vitamin B5
123%6.16mg
Pantothenic acid
8.95 mgvs6.16 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
229%2.98mg
Vitamin B6
154%2mg
Pyridoxine
2.98 mgvs2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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178%710μg
Vitamin B9
270%1080μg
Folates and Folic Acid
710 μgvs1080 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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15.6%14mg
Vitamin C
721%649mg
Ascorbic acid
14 mgvs649 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
97%14.5mg
Tocopherols and Tocotrienols
NA mgvs14.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
1176%1411μg
Phytomenadione or phylloquinone
NA μgvs1411 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

78%780mg
Calcium
40%400mg
780 mgvs400 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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1094%9.85mg
Copper
67.8%0.61mg
9.85 mgvs0.61 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
1%40μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs40 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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381%30.5mg
Iron
83.8%6.7mg
30.5 mgvs6.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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376%1580mg
Magnesium
50%210mg
1580 mgvs210 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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450%10.3mg
Manganese
84.3%1.94mg
10.3 mgvs1.94 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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493%3450mg
Phosphorus
96%670mg
3450 mgvs670 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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201%6850mg
Potassium
86%2930mg
6850 mgvs2930 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
29%16μg
NA μgvs16 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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6.67%100mg
Sodium
27.3%410mg
100 mgvs410 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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293%32.2mg
Zinc
41%4.5mg
32.2 mgvs4.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.5%92g
Water
24%893g
92 gvs893 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 Snacks, trail mix, regular, unsalted vs Boiled Broccoli:
Comparing minerals per 1 kilogram for Snacks, trail mix, regular, unsalted vs Boiled Broccoli:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: