Comparing Nutrients in 5 ounces BroccoliVS Watermelon

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Watermelon

89%

5 oz ▼

Macro Nutrients

Broccolivs Watermelon

1.66%48kcal

Energy

1.47%42.5kcal

48 kcalvs42.5 kcal

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

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0.54%0.52g

Fat

0.22%0.21g

0.52 gvs0.21 g

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

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0.5%0.16g

Saturated Fat

0.071%0.023g

0.16 gvs0.023 g

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

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5.6%0.089g

Omega 3

0%0g

0.089 gvs0 g

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

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0.41%0.069g

Omega 6

0.42%0.071g

0.069 gvs0.071 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

8.23%10.7g

9.4 gvs10.7 g

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

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3.32%2.4g

Sugars

12%8.8g

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

2.4 gvs8.8 g

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

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1.33%0.96g

Fructose

6.57%4.76g

≤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 gvs4.76 g

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

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%0.69g

Glucose

%2.24g

0.69 gvs2.24 g

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

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%0.14g

Sucrose

%1.7g

0.14 gvs1.7 g

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

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9.7%3.7g

Fiber

1.5%0.57g

3.7 gvs0.57 g

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

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7.14%4g

Protein

1.54%0.86g

4 gvs0.86 g

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

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Vitamins

Broccolivs Watermelon

4.9%44μg

Vitamin A

4.4%39.7μg

RAE, retinol activity equivalents

44 μgvs39.7 μg

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

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8.4%0.1mg

Vitamin B1

3.9%0.047mg

Thiamine

0.1 mgvs0.047 mg

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

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12.8%0.17mg

Vitamin B2

2.3%0.03mg

Riboflavin

0.17 mgvs0.03 mg

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

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5.66%0.91mg

Vitamin B3

1.58%0.25mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs0.25 mg

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

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16.2%0.81mg

Vitamin B5

6.27%0.31mg

Pantothenic acid

0.81 mgvs0.31 mg

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

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19%0.25mg

Vitamin B6

4.9%0.064mg

Pyridoxine

0.25 mgvs0.064 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

1.06%4.25μg

Folates and Folic Acid

89.3 μgvs4.25 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

12.8%11.5mg

Ascorbic acid

126 mgvs11.5 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

0.47%0.071mg

Tocopherols and Tocotrienols

1.1 mgvs0.071 mg

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

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120%144μg

Vitamin K

0.12%0.14μg

Phytomenadione or phylloquinone

144 μgvs0.14 μg

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

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Minerals

Broccolivs Watermelon

6.66%66.6mg

Calcium

0.99%9.92mg

66.6 mgvs9.92 mg

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

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7.7%0.069mg

Copper

6.6%0.06mg

0.069 mgvs0.06 mg

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

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Fluoride

0.053%2.13μg

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

NA μgvs2.13 μg

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

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13%1.03mg

Iron

4.25%0.34mg

1.03 mgvs0.34 mg

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

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7.1%29.8mg

Magnesium

3.37%14mg

29.8 mgvs14 mg

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

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13%0.3mg

Manganese

2.34%0.054mg

0.3 mgvs0.054 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

2.23%15.6mg

94 mgvs15.6 mg

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

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13%448mg

Potassium

4.67%159mg

448 mgvs159 mg

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

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6.44%3.54μg

Selenium

1.03%0.57μg

3.54 μgvs0.57 μg

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

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3.1%46.8mg

Sodium

0.094%1.4mg

46.8 mgvs1.4 mg

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

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5.3%0.58mg

Zinc

1.3%0.14mg

0.58 mgvs0.14 mg

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

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3.42%127g

Water

3.5%130g

127 gvs130 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 Watermelon:

Raw Broccoli has 2.2 times more Vitamin B1, 5.6 times more Vitamin B2, 3.6 times more Vitamin B3, 2.6 times more Vitamin B5, 3.9 times more Vitamin B6, 21 times more Vitamin B9, 11 times more Vitamin C, 15.6 times more Vitamin E and 1016 times more Vitamin K than Raw Watermelon.
Both Raw Broccoli and Raw Watermelon have similar amounts of Vitamin A per 5 oz.
Both Raw Broccoli as well as Raw Watermelon have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Watermelon:

Raw Broccoli has 6.7 times more Calcium, 3 times more Iron, 2.1 times more Magnesium, 5.5 times more Manganese, 6 times more Phosphorus, 2.8 times more Potassium, 6.3 times more Selenium, 33 times more Sodium and 4.1 times more Zinc than Raw Watermelon.
Both Raw Broccoli and Raw Watermelon have similar amounts of Copper and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Broccoli has more Omega 3, 6.5 times more Fiber and 4.6 times more Protein than Raw Watermelon.
While Raw Watermelon contains 3.6 times more Sugars and 4.9 times more Fructose than Raw Broccoli.
Both Raw Broccoli and Raw Watermelon have similar amounts of Energy and Carbohydrate per 5 oz.
Both Raw Broccoli as well as Raw Watermelon have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

BroccoliVS Boiled BroccoliWatermelonVS Boiled BroccoliBroccoliVS Canned Maraschino CherriesWatermelonVS Canned Maraschino Cherries

Compare Foods

Comparing Nutrients in 5 ounces BroccoliVS Watermelon

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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