Comparing Nutrients in 5 ounces Boiled BroccoliVS Snacks, oriental mix, rice-based

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Snacks, oriental mix, rice-based

14%

46%

40%

5 oz ▼

Macro Nutrients

Boiled Broccolivs Snacks, oriental mix, rice-based

1.7%49.6kcal

Energy

24.7%717kcal

49.6 kcalvs717 kcal

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

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0.6%0.58g

Fat

37.4%36.3g

0.58 gvs36.3 g

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

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0.35%0.11g

Saturated Fat

16.8%5.37g

0.11 gvs5.37 g

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

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10.5%0.17g

Omega 3

28%0.45g

0.17 gvs0.45 g

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

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0.43%0.072g

Omega 6

85.8%14.6g

0.072 gvs14.6 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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7.83%10g

Carbohydrate

56.3%73g

10 gvs73 g

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

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2.7%1.97g

Sugars

5.87%4.25g

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

1.97 gvs4.25 g

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

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1.45%1.05g

Fructose

≤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]

1.05 gvsNA g

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

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%0.69g

Glucose

0.69 gvsNA g

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

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%0.11g

Sucrose

0.11 gvsNA g

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

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12.3%4.68g

Fiber

49.2%18.7g

4.68 gvs18.7 g

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

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6.02%3.37g

Protein

44%24.5g

3.37 gvs24.5 g

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

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Vitamins

Boiled Broccolivs Snacks, oriental mix, rice-based

12%109μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

109 μgvs0 μg

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

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7.44%0.089mg

Vitamin B1

36.7%0.44mg

Thiamine

0.089 mgvs0.44 mg

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

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13.4%0.17mg

Vitamin B2

15.4%0.2mg

Riboflavin

0.17 mgvs0.2 mg

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

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4.9%0.78mg

Vitamin B3

27.3%4.37mg

Niacin, nicotinic acid, niacinamide

0.78 mgvs4.37 mg

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

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17.5%0.87mg

Vitamin B5

13.5%0.67mg

Pantothenic acid

0.87 mgvs0.67 mg

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

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22%0.28mg

Vitamin B6

7.85%0.1mg

Pyridoxine

0.28 mgvs0.1 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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38.3%153μg

Vitamin B9

13.5%54μg

Folates and Folic Acid

153 μgvs54 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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102%92mg

Vitamin C

0.47%0.43mg

Ascorbic acid

92 mgvs0.43 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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13.7%2.06mg

Vitamin E

53%7.94mg

Tocopherols and Tocotrienols

2.06 mgvs7.94 mg

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

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167%200μg

Vitamin K

2.83%3.4μg

Phytomenadione or phylloquinone

200 μgvs3.4 μg

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

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Minerals

Boiled Broccolivs Snacks, oriental mix, rice-based

5.67%56.7mg

Calcium

7.65%76.5mg

56.7 mgvs76.5 mg

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

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9.6%0.086mg

Copper

21%0.19mg

0.086 mgvs0.19 mg

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

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0.14%5.67μg

Fluoride

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

5.67 μgvsNA μg

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

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12%0.95mg

Iron

43.2%3.46mg

0.95 mgvs3.46 mg

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

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7.1%29.8mg

Magnesium

40%167mg

29.8 mgvs167 mg

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

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12%0.27mg

Manganese

78.5%1.8mg

0.27 mgvs1.8 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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13.6%95mg

Phosphorus

53%371mg

95 mgvs371 mg

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

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12.2%415mg

Potassium

13.7%465mg

415 mgvs465 mg

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

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4.12%2.27μg

Selenium

21%11.5μg

2.27 μgvs11.5 μg

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

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3.87%58mg

Sodium

39%585mg

58 mgvs585 mg

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

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5.8%0.64mg

Zinc

34.3%3.77mg

0.64 mgvs3.77 mg

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

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3.4%127g

Water

0.098%3.6g

127 gvs3.6 g

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

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Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Snacks, oriental mix, rice-based:

Boiled and Drained Broccoli has more Vitamin A, 1.3 times more Vitamin B5, 2.8 times more Vitamin B6, 2.8 times more Vitamin B9, 216.3 times more Vitamin C and 58.8 times more Vitamin K than Snacks, oriental mix, rice-based.
While Snacks, oriental mix, rice-based contain 4.9 times more Vitamin B1, 5.6 times more Vitamin B3 and 3.9 times more Vitamin E than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Snacks, oriental mix, rice-based have similar amounts of Vitamin B2 per 5 oz.
Both Boiled and Drained Broccoli as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Snacks, oriental mix, rice-based:

Boiled and Drained Broccoli has 35 times more Water than Snacks, oriental mix, rice-based.
While Snacks, oriental mix, rice-based contain 1.4 times more Calcium, 2.2 times more Copper, 3.6 times more Iron, 5.6 times more Magnesium, 6.6 times more Manganese, 3.9 times more Phosphorus, 5.1 times more Selenium, 10.1 times more Sodium and 5.9 times more Zinc than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Snacks, oriental mix, rice-based have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Snacks, oriental mix, rice-based contain 14.5 times more Energy, 62.4 times more Fat, 47.9 times more Saturated Fat, 2.7 times more Omega 3, 201.7 times more Omega 6, 7.2 times more Carbohydrate, 2.2 times more Sugars, 4 times more Fiber and 7.3 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Snacks, oriental mix, rice-based have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Boiled BroccoliVS Frozen Chopped BroccoliSnacks, oriental mix, rice-basedVS Frozen Chopped BroccoliBoiled BroccoliVS Snacks, popcorn, air-poppedSnacks, oriental mix, rice-basedVS Snacks, popcorn, air-popped

Compare Foods

Comparing Nutrients in 5 ounces Boiled BroccoliVS Snacks, oriental mix, rice-based

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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