Comparing Nutrients in 100 grams CarissaVS Broccoli

Macros Ratio

Protein Fat Carbs

Carissa

17%

80%

Broccoli

27%

65%

100 g ▼

Macro Nutrients

Carissavs Broccoli

2.14%62kcal

Energy

1.17%34kcal

62 kcalvs34 kcal

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

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1.34%1.3g

Fat

0.38%0.37g

1.3 gvs0.37 g

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

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Saturated Fat

0.36%0.11g

NA gvs0.11 g

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

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Omega 3

3.94%0.063g

NA gvs0.063 g

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

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Omega 6

0.29%0.049g

NA gvs0.049 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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10.5%13.6g

Carbohydrate

5.1%6.64g

13.6 gvs6.64 g

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

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Sugars

2.34%1.7g

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

NA gvs1.7 g

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

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Fructose

0.94%0.68g

≤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]

NA gvs0.68 g

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

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Glucose

%0.49g

NA gvs0.49 g

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

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Sucrose

%0.1g

NA gvs0.1 g

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

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Fiber

6.84%2.6g

NA gvs2.6 g

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

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0.89%0.5g

Protein

5.04%2.82g

0.5 gvs2.82 g

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

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Vitamins

Carissavs Broccoli

0.22%2μg

Vitamin A

3.44%31μg

RAE, retinol activity equivalents

2 μgvs31 μg

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

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3.33%0.04mg

Vitamin B1

5.9%0.071mg

Thiamine

0.04 mgvs0.071 mg

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

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4.6%0.06mg

Vitamin B2

9%0.12mg

Riboflavin

0.06 mgvs0.12 mg

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

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1.25%0.2mg

Vitamin B3

4%0.64mg

Niacin, nicotinic acid, niacinamide

0.2 mgvs0.64 mg

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

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Vitamin B5

11.5%0.57mg

Pantothenic acid

NA mgvs0.57 mg

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

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Vitamin B6

13.5%0.18mg

Pyridoxine

NA mgvs0.18 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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Vitamin B9

15.8%63μg

Folates and Folic Acid

NA μgvs63 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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42.2%38mg

Vitamin C

99%89.2mg

Ascorbic acid

38 mgvs89.2 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

5.2%0.78mg

Tocopherols and Tocotrienols

NA mgvs0.78 mg

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

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Vitamin K

84.7%102μg

Phytomenadione or phylloquinone

NA μgvs102 μg

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

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Minerals

Carissavs Broccoli

1.1%11mg

Calcium

4.7%47mg

11 mgvs47 mg

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

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23.3%0.21mg

Copper

5.44%0.049mg

0.21 mgvs0.049 mg

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

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Fluoride

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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16.4%1.3mg

Iron

9.13%0.73mg

1.3 mgvs0.73 mg

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

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3.8%16mg

Magnesium

5%21mg

16 mgvs21 mg

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

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Manganese

9.13%0.21mg

NA mgvs0.21 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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1%7mg

Phosphorus

9.43%66mg

7 mgvs66 mg

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

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7.65%260mg

Potassium

9.3%316mg

260 mgvs316 mg

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

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Selenium

4.55%2.5μg

NA μgvs2.5 μg

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

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0.2%3mg

Sodium

2.2%33mg

3 mgvs33 mg

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

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Zinc

3.73%0.41mg

NA mgvs0.41 mg

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

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2.27%84g

Water

2.4%89.3g

84 gvs89.3 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 Carissa vs Broccoli:

Raw Broccoli contains 15.5 times more Vitamin A, 1.8 times more Vitamin B1, 2 times more Vitamin B2, 3.2 times more Vitamin B3 and 2.3 times more Vitamin C than Raw Carissa.
Both Raw Carissa as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Carissa vs Broccoli:

Raw Carissa has 4.3 times more Copper and 1.8 times more Iron than Raw Broccoli.
While Raw Broccoli contains 4.3 times more Calcium, 1.3 times more Magnesium, 9.4 times more Phosphorus and 11 times more Sodium than Raw Carissa.
Both Raw Carissa and Raw Broccoli have similar amounts of Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Carissa has 1.8 times more Energy, 3.5 times more Fat and 2.1 times more Carbohydrate than Raw Broccoli.
While Raw Broccoli contains 5.6 times more Protein than Raw Carissa.
Both Raw Carissa as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

CarissaVS CherimoyaBroccoliVS CherimoyaCarissaVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 grams CarissaVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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