Comparing Nutrients in 300 calories Boiled BroccoliVS Glutino, Gluten Free Wafers, Lemon Flavored

Weight per 300 calories

Boiled Broccoli

857g

Glutino, Gluten Free Wafers, Lemon Flavored

58.3g

Glutino, Gluten Free Wafers, Lemon Flavored have 14.7 times more energy per unit of mass than Boiled and Drained Broccoli, which is very high in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Glutino, Gluten Free Wafers, Lemon Flavored?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Glutino, Gluten Free Wafers, Lemon Flavored

42%

58%

300 kcal ▼

Macro Nutrients

Boiled Broccolivs Glutino, Gluten Free Wafers, Lemon Flavored

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

14.5%14g

3.5 gvs14 g

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

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2.1%0.68g

Saturated Fat

19%6.1g

0.68 gvs6.1 g

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

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63.8%1g

Omega 3

3.57%0.057g

1 gvs0.057 g

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

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2.57%0.44g

Omega 6

8.76%1.5g

0.44 gvs1.5 g

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

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0%0mg

Cholesterol

0 mgvsNA mg

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

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47.3%61.5g

Carbohydrate

33.3%43.3g

61.5 gvs43.3 g

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

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16.4%12g

Sugars

34%24.6g

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

12 gvs24.6 g

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

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8.75%6.34g

Fructose

0%0g

≤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 gvs0 g

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

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%4.2g

Glucose

%0g

4.2 gvs0 g

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

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%0.69g

Sucrose

%24.6g

0.69 gvs24.6 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

0%0g

20.4 gvs0 g

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

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Vitamins

Boiled Broccolivs Glutino, Gluten Free Wafers, Lemon Flavored

73.3%660μg

Vitamin A

RAE, retinol activity equivalents

660 μgvsNA μg

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

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45%0.54mg

Vitamin B1

2.2%0.026mg

Thiamine

0.54 mgvs0.026 mg

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

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81%1.05mg

Vitamin B2

3.3%0.043mg

Riboflavin

1.05 mgvs0.043 mg

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

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29.6%4.74mg

Vitamin B3

0.24%0.038mg

Niacin, nicotinic acid, niacinamide

4.74 mgvs0.038 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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Vitamin B7

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

Cobalamin

0 μgvsNA μg

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

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618%556mg

Vitamin C

Ascorbic acid

556 mgvsNA mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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83%12.4mg

Vitamin E

12%1.8mg

Tocopherols and Tocotrienols

12.4 mgvs1.8 mg

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

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1008%1209μg

Vitamin K

Phytomenadione or phylloquinone

1209 μgvsNA μg

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

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Minerals

Boiled Broccolivs Glutino, Gluten Free Wafers, Lemon Flavored

34.3%343mg

Calcium

0.52%5.24mg

343 mgvs5.24 mg

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

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58%0.52mg

Copper

0%0mg

0.52 mgvs0 mg

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

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0.86%34.3μg

Fluoride

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

34.3 μgvsNA μg

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

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71.8%5.74mg

Iron

1.3%0.1mg

5.74 mgvs0.1 mg

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

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43%180mg

Magnesium

0.42%1.75mg

180 mgvs1.75 mg

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

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72.3%1.66mg

Manganese

0.48%0.011mg

1.66 mgvs0.011 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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82%574mg

Phosphorus

3.25%22.7mg

574 mgvs22.7 mg

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

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74%2511mg

Potassium

0.62%21mg

2511 mgvs21 mg

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

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25%13.7μg

Selenium

0%0μg

13.7 μgvs0 μg

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

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23.4%351mg

Sodium

4.3%64.7mg

351 mgvs64.7 mg

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

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35%3.86mg

Zinc

0.16%0.017mg

3.86 mgvs0.017 mg

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

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20.7%765g

Water

0.018%0.65g

765 gvs0.65 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 Glutino, Gluten Free Wafers, Lemon Flavored:

Boiled and Drained Broccoli has 20.6 times more Vitamin B1, 24.5 times more Vitamin B2, 125.2 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 6.8 times more Vitamin E than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparing minerals per 300 calories for Boiled Broccoli vs Glutino, Gluten Free Wafers, Lemon Flavored:

Boiled and Drained Broccoli has 65.4 times more Calcium, more Copper, 54.8 times more Iron, 103 times more Magnesium, 150.2 times more Manganese, 25.3 times more Phosphorus, 119.8 times more Potassium, more Selenium, 5.4 times more Sodium, 220.7 times more Zinc and 1172.5 times more Water than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Broccoli has 17.9 times more Omega 3, 1.4 times more Carbohydrate, more Fructose, more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
While Glutino, Gluten Free Wafers, Lemon Flavored contain 4 times more Fat, 9 times more Saturated Fat, 3.4 times more Omega 6 and 2.1 times more Sugars than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Glutino, Gluten Free Wafers, Lemon Flavored have similar amounts of Energy per 300 kcal.
Both Boiled and Drained Broccoli as well as Glutino, Gluten Free Wafers, Lemon Flavored have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliGlutino, Gluten Free Wafers, Lemon FlavoredVS Frozen Chopped BroccoliBoiled BroccoliVS Mary's Gone Crackers, Original Crackers, Organic Gluten FreeGlutino, Gluten Free Wafers, Lemon FlavoredVS Mary's Gone Crackers, Original Crackers, Organic Gluten Free

Compare Foods

Comparing Nutrients in 300 calories Boiled BroccoliVS Glutino, Gluten Free Wafers, Lemon Flavored

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Broccoli or Glutino, Gluten Free Wafers, Lemon Flavored?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: