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Compare Nutrients in 100 grams BroccoliVS Boiled Broccoli

Macros Ratio

ProteinsFatsCarbs

Broccoli
33%
10%
57%
Boiled Broccoli
27%
11%
62%

Vitamins

100gRDA for Men 19-30 years
BroccoliBoiled Broccoli
Vitamin A
3.44%
8.56%
31 μg77 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
5.9%
5.25%
0.071 mg0.063 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
9%
9.46%
0.117 mg0.123 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
4%
3.46%
0.639 mg0.553 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
13%
15%
0.175 mg0.2 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
99%
72%
89.2 mg64.9 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
5.2%
9.67%
0.78 mg1.45 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
84.7%
118%
101.6 μg141.1 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
15.8%
27%
63 μg108 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
BroccoliBoiled Broccoli
Calcium
4.7%
4%
47 mg40 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
5.44%
6.78%
0.049 mg0.061 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
9.13%
8.38%
0.73 mg0.67 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
5.25%
5.25%
21 mg21 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
9.13%
8.43%
0.21 mg0.194 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
9.43%
9.57%
66 mg67 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
9.3%
8.6%
316 mg293 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
4.55%
2.9%
2.5 μg1.6 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
2.2%
2.73%
33 mg41 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
3.73%
4.1%
0.41 mg0.45 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams 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, 1.9 times more Vitamin E, 1.4 times more Vitamin K and 1.7 times more Folate than Raw Broccoli. Both Raw Broccoli and Boiled and Drained Broccoli have similar amounts of Thiamine, Vitamin B2, Vitamin B3 and Vitamin B6 per 100g.

Comparing minerals per 100 grams 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 and Zinc per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
BroccoliBoiled Broccoli
Energy
1.17%
1.2%
34 kcal35 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
0.38%
0.42%
0.37 g0.41 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
5.04%
4.25%
2.82 g2.38 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
5.1%
5.52%
6.64 g7.18 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
2.34%
1.9%
1.7 g1.39 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
6.84%
8.7%
2.6 g3.3 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.36%
0.25%
0.114 g0.079 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
3.94%
7.44%
0.063 g0.119 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.29%
0.3%
0.049 g0.051 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.4%
2.4%
89.3 g89.25 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Broccoli has 1.2 times more Sugars than Boiled and Drained Broccoli. While Boiled and Drained Broccoli contains 1.3 times more Fiber and 1.9 times more Omega 3 than Raw Broccoli. Both Raw Broccoli and Boiled and Drained Broccoli have similar amounts of Energy, Protein, Carbohydrate and Water per 100g.Both Raw Broccoli as well as Boiled and Drained Broccoli have insufficient amounts of Fat and Omega 6 in 100g.