Comparing Nutrients in 5 ounces BroccoliVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Boiled Broccoli

23%

68%

5 oz ▼

Macro Nutrients

Broccolivs Boiled Broccoli

1.66%48kcal

Energy

1.7%49.6kcal

48 kcalvs49.6 kcal

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

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0.54%0.52g

Fat

0.6%0.58g

0.52 gvs0.58 g

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

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0.5%0.16g

Saturated Fat

0.35%0.11g

0.16 gvs0.11 g

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

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5.6%0.089g

Omega 3

10.5%0.17g

0.089 gvs0.17 g

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

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0.41%0.069g

Omega 6

0.43%0.072g

0.069 gvs0.072 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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7.24%9.4g

Carbohydrate

7.83%10g

9.4 gvs10 g

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

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3.32%2.4g

Sugars

2.7%1.97g

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

2.4 gvs1.97 g

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

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1.33%0.96g

Fructose

1.45%1.05g

≤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]

0.96 gvs1.05 g

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

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%0.69g

Glucose

%0.69g

0.69 gvs0.69 g

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

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%0.14g

Sucrose

%0.11g

0.14 gvs0.11 g

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

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9.7%3.7g

Fiber

12.3%4.68g

3.7 gvs4.68 g

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

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7.14%4g

Protein

6.02%3.37g

4 gvs3.37 g

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

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Vitamins

Broccolivs Boiled Broccoli

4.9%44μg

Vitamin A

12%109μg

RAE, retinol activity equivalents

44 μgvs109 μg

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

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8.4%0.1mg

Vitamin B1

7.44%0.089mg

Thiamine

0.1 mgvs0.089 mg

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

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12.8%0.17mg

Vitamin B2

13.4%0.17mg

Riboflavin

0.17 mgvs0.17 mg

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

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5.66%0.91mg

Vitamin B3

4.9%0.78mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs0.78 mg

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

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16.2%0.81mg

Vitamin B5

17.5%0.87mg

Pantothenic acid

0.81 mgvs0.87 mg

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

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19%0.25mg

Vitamin B6

22%0.28mg

Pyridoxine

0.25 mgvs0.28 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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22.3%89.3μg

Vitamin B9

38.3%153μg

Folates and Folic Acid

89.3 μgvs153 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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140%126mg

Vitamin C

102%92mg

Ascorbic acid

126 mgvs92 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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7.37%1.1mg

Vitamin E

13.7%2.06mg

Tocopherols and Tocotrienols

1.1 mgvs2.06 mg

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

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120%144μg

Vitamin K

167%200μg

Phytomenadione or phylloquinone

144 μgvs200 μg

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

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Minerals

Broccolivs Boiled Broccoli

6.66%66.6mg

Calcium

5.67%56.7mg

66.6 mgvs56.7 mg

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

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7.7%0.069mg

Copper

9.6%0.086mg

0.069 mgvs0.086 mg

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

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Fluoride

0.14%5.67μg

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

NA μgvs5.67 μg

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

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13%1.03mg

Iron

12%0.95mg

1.03 mgvs0.95 mg

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

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7.1%29.8mg

Magnesium

7.1%29.8mg

29.8 mgvs29.8 mg

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

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13%0.3mg

Manganese

12%0.27mg

0.3 mgvs0.27 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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13.4%94mg

Phosphorus

13.6%95mg

94 mgvs95 mg

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

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13%448mg

Potassium

12.2%415mg

448 mgvs415 mg

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

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6.44%3.54μg

Selenium

4.12%2.27μg

3.54 μgvs2.27 μg

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

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3.1%46.8mg

Sodium

3.87%58mg

46.8 mgvs58 mg

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

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5.3%0.58mg

Zinc

5.8%0.64mg

0.58 mgvs0.64 mg

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

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3.42%127g

Water

3.4%127g

127 gvs127 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 Broccoli vs Boiled Broccoli:

Raw Broccoli has 1.4 times more Vitamin C than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.5 times more Vitamin A, 1.7 times more Vitamin B9, 1.9 times more Vitamin E and 1.4 times more Vitamin K than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained Broccoli have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 5 oz.
Both Raw Broccoli as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Boiled Broccoli:

Raw Broccoli has 1.6 times more Selenium than Boiled and Drained Broccoli.
Both Raw Broccoli and Boiled and Drained Broccoli have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Broccoli has 1.2 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.9 times more Omega 3 and 1.3 times more Fiber than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate, Fructose and Protein per 5 oz.
Both Raw Broccoli as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

BroccoliVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

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Comparing Nutrients in 5 ounces BroccoliVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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