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Comparing Nutrients in 100 grams BroccoliVS Microwaved Potatoes

Macros Ratio

Protein Fat Carbs

Broccoli
27%
8%
65%
Microwaved Potatoes
9%
1%
90%
100 g ▼

Macro Nutrients

1.17%34kcal
Energy
3.62%105kcal
34 kcalvs105 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.38%0.37g
Fat
0.1%0.1g
0.37 gvs0.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.36%0.11g
Saturated Fat
0.081%0.026g
0.11 gvs0.026 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.94%0.063g
Omega 3
0.63%0.01g
0.063 gvs0.01 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.29%0.049g
Omega 6
0.19%0.032g
0.049 gvs0.032 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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5.1%6.64g
Carbohydrate
18.6%24.2g
6.64 gvs24.2 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.34%1.7g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.7 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.94%0.68g
Fructose
NA
≤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]
0.68 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.49g
Glucose
NA
0.49 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.1g
Sucrose
NA
0.1 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.84%2.6g
Fiber
6.05%2.3g
2.6 gvs2.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
5.04%2.82g
Protein
4.36%2.44g
2.82 gvs2.44 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

3.44%31μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
31 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.9%0.071mg
Vitamin B1
10%0.12mg
Thiamine
0.071 mgvs0.12 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9%0.12mg
Vitamin B2
2.46%0.032mg
Riboflavin
0.12 mgvs0.032 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4%0.64mg
Vitamin B3
10.7%1.7mg
Niacin, nicotinic acid, niacinamide
0.64 mgvs1.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
11.5%0.57mg
Vitamin B5
9.08%0.45mg
Pantothenic acid
0.57 mgvs0.45 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13.5%0.18mg
Vitamin B6
26.5%0.34mg
Pyridoxine
0.18 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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15.8%63μg
Vitamin B9
3%12μg
Folates and Folic Acid
63 μgvs12 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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99%89.2mg
Vitamin C
16.8%15mg
Ascorbic acid
89.2 mgvs15 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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5.2%0.78mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.78 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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84.7%102μg
Vitamin K
NA
Phytomenadione or phylloquinone
102 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.7%47mg
Calcium
1.1%11mg
47 mgvs11 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.44%0.049mg
Copper
37%0.33mg
0.049 mgvs0.33 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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9.13%0.73mg
Iron
15.5%1.24mg
0.73 mgvs1.24 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5%21mg
Magnesium
6.43%27mg
21 mgvs27 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.13%0.21mg
Manganese
12.7%0.29mg
0.21 mgvs0.29 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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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9.43%66mg
Phosphorus
15%105mg
66 mgvs105 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
9.3%316mg
Potassium
13%447mg
316 mgvs447 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.55%2.5μg
Selenium
0.73%0.4μg
2.5 μgvs0.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
2.2%33mg
Sodium
0.53%8mg
33 mgvs8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
3.73%0.41mg
Zinc
3.27%0.36mg
0.41 mgvs0.36 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.4%89.3g
Water
1.95%72g
89.3 gvs72 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Broccoli vs Microwaved Potatoes:
Comparing minerals per 100 grams for Broccoli vs Microwaved Potatoes:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: