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Comparing Nutrients in 300 calories BroccoliVS Boiled Broccoli

Weight per 300 calories

Broccoli
882g
Boiled Broccoli
857g

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

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

Macros Ratio

Protein Fat Carbs

Broccoli
27%
8%
65%
Boiled Broccoli
23%
9%
68%
300 kcal ▼

Macro Nutrients

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

Find Vegetables rich in Energy
3.37%3.26g
Fat
3.62%3.5g
3.26 gvs3.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
3.14%1g
Saturated Fat
2.1%0.68g
1 gvs0.68 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
34.7%0.56g
Omega 3
63.8%1g
0.56 gvs1 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.54%0.43g
Omega 6
2.57%0.44g
0.43 gvs0.44 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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45%58.6g
Carbohydrate
47.3%61.5g
58.6 gvs61.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
20.7%15g
Sugars
16.4%12g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
15 gvs12 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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8.28%6g
Fructose
8.75%6.34g
≤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 gvs6.34 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.32g
Glucose
%4.2g
4.32 gvs4.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.88g
Sucrose
%0.69g
0.88 gvs0.69 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
60.4%23g
Fiber
74.4%28.3g
23 gvs28.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
44.4%25g
Protein
36.4%20.4g
25 gvs20.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

30.4%274μg
Vitamin A
73.3%660μg
RAE, retinol activity equivalents
274 μgvs660 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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52.2%0.63mg
Vitamin B1
45%0.54mg
Thiamine
0.63 mgvs0.54 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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79.4%1.03mg
Vitamin B2
81%1.05mg
Riboflavin
1.03 mgvs1.05 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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35.2%5.64mg
Vitamin B3
29.6%4.74mg
Niacin, nicotinic acid, niacinamide
5.64 mgvs4.74 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
101%5.06mg
Vitamin B5
106%5.3mg
Pantothenic acid
5.06 mgvs5.3 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
119%1.54mg
Vitamin B6
132%1.7mg
Pyridoxine
1.54 mgvs1.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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139%556μg
Vitamin B9
231%926μg
Folates and Folic Acid
556 μgvs926 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
875%787mg
Vitamin C
618%556mg
Ascorbic acid
787 mgvs556 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 .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
46%6.9mg
Vitamin E
83%12.4mg
Tocopherols and Tocotrienols
6.9 mgvs12.4 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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747%896μg
Vitamin K
1008%1209μg
Phytomenadione or phylloquinone
896 μgvs1209 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

41.5%415mg
Calcium
34.3%343mg
415 mgvs343 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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48%0.43mg
Copper
58%0.52mg
0.43 mgvs0.52 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.86%34.3μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs34.3 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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80.5%6.44mg
Iron
71.8%5.74mg
6.44 mgvs5.74 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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44%185mg
Magnesium
43%180mg
185 mgvs180 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
80.6%1.85mg
Manganese
72.3%1.66mg
1.85 mgvs1.66 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
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 .

Find Vegetables rich in Molybdenum
83%582mg
Phosphorus
82%574mg
582 mgvs574 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
82%2788mg
Potassium
74%2511mg
2788 mgvs2511 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
40%22μg
Selenium
25%13.7μg
22 μgvs13.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
19.4%291mg
Sodium
23.4%351mg
291 mgvs351 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
33%3.6mg
Zinc
35%3.86mg
3.6 mgvs3.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
21.3%788g
Water
20.7%765g
788 gvs765 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 Broccoli vs Boiled Broccoli:
Comparing minerals per 300 calories for Broccoli vs Boiled Broccoli:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: