Comparing Nutrients in 100 calories Boiled Spears Frozen BroccoliVS Cooked Broccoli Raab

Weight per 100 calories

Boiled Spears Frozen Broccoli

357g

Cooked Broccoli Raab

400g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Boiled Spears Frozen Broccoli or Cooked Broccoli Raab?

Macros Ratio

Protein Fat Carbs

Boiled Spears Frozen Broccoli

36%

61%

Cooked Broccoli Raab

47%

14%

39%

100 kcal ▼

Macro Nutrients

Boiled Spears Frozen Broccolivs Cooked Broccoli Raab

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.41%0.39g

Fat

2.14%2.08g

0.39 gvs2.08 g

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

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0.2%0.064g

Saturated Fat

1.1%0.36g

0.064 gvs0.36 g

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

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9.38%0.15g

Omega 3

50.3%0.8g

0.15 gvs0.8 g

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

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0.27%0.046g

Omega 6

0.73%0.12g

0.046 gvs0.12 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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14.7%19g

Carbohydrate

9.6%12.5g

19 gvs12.5 g

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

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7.24%5.25g

Sugars

3.42%2.48g

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

5.25 gvs2.48 g

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

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Fructose

1.32%0.96g

≤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 gvs0.96 g

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

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Glucose

%0.92g

NA gvs0.92 g

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

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Sucrose

%0.6g

NA gvs0.6 g

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

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28%10.7g

Fiber

29.5%11g

10.7 gvs11 g

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

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19.8%11g

Protein

27.4%15.3g

11 gvs15.3 g

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

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Vitamins

Boiled Spears Frozen Broccolivs Cooked Broccoli Raab

20.2%182μg

Vitamin A

101%908μg

RAE, retinol activity equivalents

182 μgvs908 μg

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

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16.4%0.2mg

Vitamin B1

56.3%0.68mg

Thiamine

0.2 mgvs0.68 mg

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

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22.3%0.29mg

Vitamin B2

43%0.56mg

Riboflavin

0.29 mgvs0.56 mg

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

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10.2%1.64mg

Vitamin B3

50.4%8.06mg

Niacin, nicotinic acid, niacinamide

1.64 mgvs8.06 mg

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

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19.6%0.98mg

Vitamin B5

36%1.8mg

Pantothenic acid

0.98 mgvs1.8 mg

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

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35.7%0.46mg

Vitamin B6

67.7%0.88mg

Pyridoxine

0.46 mgvs0.88 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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26.8%107μg

Vitamin B9

71%284μg

Folates and Folic Acid

107 μgvs284 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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159%143mg

Vitamin C

164%148mg

Ascorbic acid

143 mgvs148 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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31.4%4.7mg

Vitamin E

67.5%10mg

Tocopherols and Tocotrienols

4.7 mgvs10 mg

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

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262%315μg

Vitamin K

853%1024μg

Phytomenadione or phylloquinone

315 μgvs1024 μg

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

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Minerals

Boiled Spears Frozen Broccolivs Cooked Broccoli Raab

18.2%182mg

Calcium

47%472mg

182 mgvs472 mg

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

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17%0.15mg

Copper

33.3%0.3mg

0.15 mgvs0.3 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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27.2%2.18mg

Iron

63.5%5.1mg

2.18 mgvs5.1 mg

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

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17%71.4mg

Magnesium

25.7%108mg

71.4 mgvs108 mg

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

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50.5%1.16mg

Manganese

66%1.52mg

1.16 mgvs1.52 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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28%196mg

Phosphorus

47%328mg

196 mgvs328 mg

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

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19%643mg

Potassium

40.4%1372mg

643 mgvs1372 mg

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

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12.3%6.8μg

Selenium

9.45%5.2μg

6.8 μgvs5.2 μg

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

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5.7%85.7mg

Sodium

15%224mg

85.7 mgvs224 mg

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

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9.74%1.07mg

Zinc

19.6%2.16mg

1.07 mgvs2.16 mg

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

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8.76%324g

Water

9.9%366g

324 gvs366 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Spears Frozen Broccoli vs Cooked Broccoli Raab:

Cooked Broccoli Raab contains 5 times more Vitamin A, 3.4 times more Vitamin B1, 1.9 times more Vitamin B2, 4.9 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6, 2.7 times more Vitamin B9, 2.1 times more Vitamin E and 3.3 times more Vitamin K than Boiled and Drained Spears Frozen Broccoli.
Both Boiled and Drained Spears Frozen Broccoli and Cooked Broccoli Raab have similar amounts of Vitamin C per 100 kcal.
Both Boiled and Drained Spears Frozen Broccoli as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Spears Frozen Broccoli vs Cooked Broccoli Raab:

Boiled and Drained Spears Frozen Broccoli have 1.3 times more Selenium than Cooked Broccoli Raab.
While Cooked Broccoli Raab contains 2.6 times more Calcium, 2 times more Copper, 2.3 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 2.1 times more Potassium, 2.6 times more Sodium and 2 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
Both Boiled and Drained Spears Frozen Broccoli and Cooked Broccoli Raab have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Spears Frozen Broccoli have 1.5 times more Carbohydrate and 2.1 times more Sugars than Cooked Broccoli Raab.
While Cooked Broccoli Raab contains 5.3 times more Fat, 5.5 times more Saturated Fat, 5.4 times more Omega 3 and 1.4 times more Protein than Boiled and Drained Spears Frozen Broccoli.
Both Boiled and Drained Spears Frozen Broccoli and Cooked Broccoli Raab have similar amounts of Energy and Fiber per 100 kcal.
Both Boiled and Drained Spears Frozen Broccoli as well as Cooked Broccoli Raab have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Spears Frozen BroccoliVS Broccoli RaabCooked Broccoli RaabVS Broccoli RaabBoiled Spears Frozen BroccoliVS Brussels SproutsCooked Broccoli RaabVS Brussels Sprouts

Compare Foods

Comparing Nutrients in 100 calories Boiled Spears Frozen BroccoliVS Cooked Broccoli Raab

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Spears Frozen Broccoli or Cooked Broccoli Raab?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: