Comparing Nutrients in 500 calories Snacks, corn-based, extruded, cones, plainVS Boiled Broccoli

Weight per 500 calories

Snacks, corn-based, extruded, cones, plain

98g

Boiled Broccoli

1429g

Snacks, corn-based, extruded, cones, plain have 14.6 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Snacks, corn-based, extruded, cones, plain or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Snacks, corn-based, extruded, cones, plain

47%

49%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Snacks, corn-based, extruded, cones, plainvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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27%26.4g

Fat

6.04%5.86g

26.4 gvs5.86 g

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

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69.7%22.3g

Saturated Fat

3.53%1.13g

22.3 gvs1.13 g

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

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0.61%0.01g

Omega 3

106%1.7g

0.01 gvs1.7 g

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

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4.5%0.76g

Omega 6

4.3%0.73g

0.76 gvs0.73 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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47.4%61.7g

Carbohydrate

79%103g

61.7 gvs103 g

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

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Sugars

27.4%20g

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

NA gvs20 g

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

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Fructose

14.6%10.6g

≤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 gvs10.6 g

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

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Glucose

%7g

NA gvs7 g

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

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Sucrose

%1.14g

NA gvs1.14 g

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

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2.84%1.08g

Fiber

124%47g

1.08 gvs47 g

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

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10%5.7g

Protein

60.7%34g

5.7 gvs34 g

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

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Vitamins

Snacks, corn-based, extruded, cones, plainvs Boiled Broccoli

1.74%15.7μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

15.7 μgvs1100 μg

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

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26%0.31mg

Vitamin B1

75%0.9mg

Thiamine

0.31 mgvs0.9 mg

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

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18%0.24mg

Vitamin B2

135%1.76mg

Riboflavin

0.24 mgvs1.76 mg

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

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8.64%1.4mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

1.4 mgvs7.9 mg

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

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4.4%0.22mg

Vitamin B5

176%8.8mg

Pantothenic acid

0.22 mgvs8.8 mg

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

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3%0.039mg

Vitamin B6

220%2.86mg

Pyridoxine

0.039 mgvs2.86 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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0.74%2.94μg

Vitamin B9

386%1543μg

Folates and Folic Acid

2.94 μgvs1543 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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0%0mg

Vitamin C

1030%927mg

Ascorbic acid

0 mgvs927 mg

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

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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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Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

NA mgvs20.7 mg

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

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Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

NA μgvs2016 μg

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

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Minerals

Snacks, corn-based, extruded, cones, plainvs Boiled Broccoli

0.29%2.94mg

Calcium

57%571mg

2.94 mgvs571 mg

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

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4.36%0.039mg

Copper

97%0.87mg

0.039 mgvs0.87 mg

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

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Fluoride

1.43%57μg

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

NA μgvs57 μg

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

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31%2.5mg

Iron

120%9.57mg

2.5 mgvs9.57 mg

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

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2.57%10.8mg

Magnesium

71.4%300mg

10.8 mgvs300 mg

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

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3.7%0.085mg

Manganese

120%2.77mg

0.085 mgvs2.77 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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6.16%43mg

Phosphorus

137%957mg

43 mgvs957 mg

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

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2.34%79.4mg

Potassium

123%4186mg

79.4 mgvs4186 mg

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

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6.77%3.73μg

Selenium

41.6%23μg

3.73 μgvs23 μg

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

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66.8%1002mg

Sodium

39%586mg

1002 mgvs586 mg

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

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1.87%0.21mg

Zinc

58.4%6.43mg

0.21 mgvs6.43 mg

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

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0.053%1.96g

Water

34.5%1275g

1.96 gvs1275 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Snacks, corn-based, extruded, cones, plain vs Boiled Broccoli:

Boiled and Drained Broccoli contains 70.1 times more Vitamin A, 2.9 times more Vitamin B1, 7.5 times more Vitamin B2, 5.7 times more Vitamin B3, 39.9 times more Vitamin B5, 72.9 times more Vitamin B6, 524.6 times more Vitamin B9 and more Vitamin C than Snacks, corn-based, extruded, cones, plain.
Both Snacks, corn-based, extruded, cones, plain as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Snacks, corn-based, extruded, cones, plain vs Boiled Broccoli:

Snacks, corn-based, extruded, cones, plain have 1.7 times more Sodium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 194.3 times more Calcium, 22.2 times more Copper, 3.8 times more Iron, 27.8 times more Magnesium, 32.5 times more Manganese, 22.2 times more Phosphorus, 52.7 times more Potassium, 6.1 times more Selenium, 31.2 times more Zinc and 650.3 times more Water than Snacks, corn-based, extruded, cones, plain.

Comparison of macro-nutrients per 500 calories:

Snacks, corn-based, extruded, cones, plain have 4.5 times more Fat and 19.8 times more Saturated Fat than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 173.4 times more Omega 3, 1.7 times more Carbohydrate, 43.7 times more Fiber and 6 times more Protein than Snacks, corn-based, extruded, cones, plain.
Both Snacks, corn-based, extruded, cones, plain and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
Both Snacks, corn-based, extruded, cones, plain as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Snacks, corn-based, extruded, cones, plainVS Snacks, corn-based, extruded, onion-flavorBoiled BroccoliVS Snacks, corn-based, extruded, onion-flavorSnacks, corn-based, extruded, cones, plainVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Snacks, corn-based, extruded, cones, plainVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Snacks, corn-based, extruded, cones, plain or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: