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Compare Nutrients in 100 Calories BroccoliVS Boiled Broccoli

Weight per 100 Calories

Broccoli
294g
Boiled Broccoli
286g

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

Which food has more nutrients per 100 calories - Broccoli or Boiled Broccoli?

Macros Ratio

ProteinsFatsCarbs

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

Vitamins

100 kcalRDA for Men 19-30 years
BroccoliBoiled Broccoli
Vitamin A
10%
24%
91.176 μg220 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
17%
15%
0.209 mg0.18 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
26%
27%
0.344 mg0.351 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
11.7%
9.88%
1.879 mg1.58 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
39.6%
44%
0.515 mg0.571 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
292%
206%
262.353 mg185.429 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
15%
27.6%
2.294 mg4.143 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
249%
336%
298.824 μg403.143 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
46%
77%
185.294 μg308.571 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
BroccoliBoiled Broccoli
Calcium
14%
11%
138.235 mg114.286 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
16%
19%
0.144 mg0.174 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
286%
NA mg11.429 mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
27%
24%
2.147 mg1.914 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
15%
15%
61.765 mg60 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
27%
24%
0.618 mg0.554 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
27.7%
27%
194.118 mg191.429 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
19.8%
18%
929.412 mg837.143 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
13%
8.3%
7.353 μg4.571 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
6.47%
7.8%
97.059 mg117.143 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
11%
11.7%
1.206 mg1.286 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 Calories 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 2.4 times more Vitamin A, 1.8 times more Vitamin E, 1.3 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 100 kcal.

Comparing minerals per 100 Calories for Broccoli vs Boiled Broccoli:
Raw Broccoli has 1.2 times more Calcium and 1.6 times more Selenium than Boiled and Drained Broccoli. Both Raw Broccoli and Boiled and Drained Broccoli have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Zinc per 100 kcal.

Macro Nutrients

100 kcalRDA for Men 19-30 years
BroccoliBoiled Broccoli
Fat
1.12%
1.2%
1.088 g1.171 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
15%
12%
8.294 g6.8 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
15%
15.8%
19.529 g20.514 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
6.9%
5.48%
5 g3.971 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
20%
25%
7.647 g9.429 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
1.05%
0.71%
0.335 g0.226 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
11.6%
21%
0.185 g0.34 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.85%
0.86%
0.144 g0.146 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
7.1%
6.9%
262.647 g255 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Raw Broccoli has 1.2 times more Protein, 1.3 times more Sugars and 1.5 times more Saturated Fat than Boiled and Drained Broccoli. While Boiled and Drained Broccoli contains 1.8 times more Omega 3 than Raw Broccoli. Both Raw Broccoli and Boiled and Drained Broccoli have similar amounts of Fat, Carbohydrate, Energy, Fiber and Water per 100 kcal.Both Raw Broccoli as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6 in 100 kcal.