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Comparing Nutrients in 300 calories Boiled BroccoliVS Fast-food Cola

Weight per 300 calories

Boiled Broccoli
857g
Fast-food Cola
811g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Broccoli or Fast-food Cola?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli
23%
9%
68%
Fast-food Cola
1%
0%
99%
300 kcal ▼

Macro Nutrients

Boiled Broccolivs Fast-food Cola
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.62%3.5g
Fat
0.17%0.16g
3.5 gvs0.16 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.1%0.68g
Saturated Fat
0%0g
0.68 gvs0 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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63.8%1g
Omega 3
0%0g
1 gvs0 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.57%0.44g
Omega 6
0%0g
0.44 gvs0 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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47.3%61.5g
Carbohydrate
59.6%77.5g
61.5 gvs77.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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16.4%12g
Sugars
100%72.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
12 gvs72.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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8.75%6.34g
Fructose
NA
≤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]
6.34 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.2g
Glucose
NA
4.2 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.69g
Sucrose
NA
0.69 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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74.4%28.3g
Fiber
0%0g
28.3 gvs0 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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36.4%20.4g
Protein
1%0.57g
20.4 gvs0.57 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Broccolivs Fast-food Cola
73.3%660μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
660 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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45%0.54mg
Vitamin B1
0%0mg
Thiamine
0.54 mgvs0 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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81%1.05mg
Vitamin B2
0%0mg
Riboflavin
1.05 mgvs0 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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29.6%4.74mg
Vitamin B3
0%0mg
Niacin, nicotinic acid, niacinamide
4.74 mgvs0 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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106%5.3mg
Vitamin B5
0%0mg
Pantothenic acid
5.3 mgvs0 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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132%1.7mg
Vitamin B6
0%0mg
Pyridoxine
1.7 mgvs0 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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231%926μg
Vitamin B9
0%0μg
Folates and Folic Acid
926 μgvs0 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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618%556mg
Vitamin C
0%0mg
Ascorbic acid
556 mgvs0 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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83%12.4mg
Vitamin E
0%0mg
Tocopherols and Tocotrienols
12.4 mgvs0 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1008%1209μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1209 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Broccolivs Fast-food Cola
34.3%343mg
Calcium
1.62%16.2mg
343 mgvs16.2 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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58%0.52mg
Copper
0.9%0.008mg
0.52 mgvs0.008 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.86%34.3μg
Fluoride
11.6%462μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
34.3 μgvs462 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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71.8%5.74mg
Iron
11%0.89mg
5.74 mgvs0.89 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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43%180mg
Magnesium
0%0mg
180 mgvs0 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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72.3%1.66mg
Manganese
0.71%0.016mg
1.66 mgvs0.016 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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82%574mg
Phosphorus
11.6%81mg
574 mgvs81 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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74%2511mg
Potassium
0.48%16.2mg
2511 mgvs16.2 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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25%13.7μg
Selenium
1.47%0.81μg
13.7 μgvs0.81 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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23.4%351mg
Sodium
2.16%32.4mg
351 mgvs32.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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35%3.86mg
Zinc
1.47%0.16mg
3.86 mgvs0.16 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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20.7%765g
Water
19.8%732g
765 gvs732 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Broccoli vs Fast-food Cola:
Comparing minerals per 300 calories for Boiled Broccoli vs Fast-food Cola:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliFast-food ColaVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Concentrate Fruit Punch Juice DrinkFast-food ColaVS Frozen Concentrate Fruit Punch Juice Drink
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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