Comparing Nutrients in 100 calories Passion-fruit, PurpleVS Frozen Chopped Broccoli

Weight per 100 calories

Passion-fruit, Purple

103g

Frozen Chopped Broccoli

385g

Passion-fruit, Purple has 3.7 times more energy per 100g than Frozen Chopped Broccoli. It has average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 100 calories - Passion-fruit, Purple or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Passion-fruit, Purple

86%

Frozen Chopped Broccoli

34%

58%

100 kcal ▼

Macro Nutrients

Passion-fruit, Purplevs Frozen Chopped Broccoli

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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0.74%0.72g

Fat

1.15%1.1g

0.72 gvs1.1 g

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

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0.19%0.061g

Saturated Fat

0.53%0.17g

0.061 gvs0.17 g

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

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0.064%0.001g

Omega 3

25.2%0.4g

0.001 gvs0.4 g

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

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2.5%0.42g

Omega 6

0.7%0.12g

0.42 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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18.5%24g

Carbohydrate

14%18.4g

24 gvs18.4 g

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

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16%11.5g

Sugars

7.16%5.2g

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

11.5 gvs5.2 g

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

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Fructose

4.4%3.2g

≤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 gvs3.2 g

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

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Glucose

%2.9g

NA gvs2.9 g

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

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Sucrose

NA gvsNA g

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

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28.2%10.7g

Fiber

30.4%11.5g

10.7 gvs11.5 g

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

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4.05%2.27g

Protein

19.3%11g

2.27 gvs11 g

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

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Vitamins

Passion-fruit, Purplevs Frozen Chopped Broccoli

7.33%66μg

Vitamin A

22.2%200μg

RAE, retinol activity equivalents

66 μgvs200 μg

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

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0%0mg

Vitamin B1

17%0.2mg

Thiamine

0 mgvs0.2 mg

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

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10.3%0.13mg

Vitamin B2

28.4%0.37mg

Riboflavin

0.13 mgvs0.37 mg

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

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9.66%1.55mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

1.55 mgvs1.8 mg

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

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Vitamin B5

21.5%1.07mg

Pantothenic acid

NA mgvs1.07 mg

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

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7.93%0.1mg

Vitamin B6

38.5%0.5mg

Pyridoxine

0.1 mgvs0.5 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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3.6%14.4μg

Vitamin B9

64.4%258μg

Folates and Folic Acid

14.4 μgvs258 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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34.4%31mg

Vitamin C

241%217mg

Ascorbic acid

31 mgvs217 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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0.14%0.021mg

Vitamin E

31.3%4.7mg

Tocopherols and Tocotrienols

0.021 mgvs4.7 mg

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

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0.6%0.72μg

Vitamin K

260%312μg

Phytomenadione or phylloquinone

0.72 μgvs312 μg

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

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Minerals

Passion-fruit, Purplevs Frozen Chopped Broccoli

1.24%12.4mg

Calcium

21.5%215mg

12.4 mgvs215 mg

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

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9.85%0.089mg

Copper

16.2%0.15mg

0.089 mgvs0.15 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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20.6%1.65mg

Iron

39%3.1mg

1.65 mgvs3.1 mg

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

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7.1%30mg

Magnesium

16.5%69.2mg

30 mgvs69.2 mg

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

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Manganese

49%1.13mg

NA mgvs1.13 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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10%70mg

Phosphorus

27.5%192mg

70 mgvs192 mg

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

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10.6%359mg

Potassium

24%815mg

359 mgvs815 mg

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

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1.12%0.62μg

Selenium

19.6%10.8μg

0.62 μgvs10.8 μg

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

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1.92%29mg

Sodium

6.15%92mg

29 mgvs92 mg

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

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0.94%0.1mg

Zinc

16.8%1.85mg

0.1 mgvs1.85 mg

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

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2.03%75g

Water

9.5%352g

75 gvs352 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 Passion-fruit, Purple vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 3 times more Vitamin A, more Vitamin B1, 2.8 times more Vitamin B2, 4.9 times more Vitamin B6, 17.9 times more Vitamin B9, 7 times more Vitamin C, 227.6 times more Vitamin E and 432.2 times more Vitamin K than Raw Passion-fruit, Purple.
Both Raw Passion-fruit, Purple and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 per 100 kcal.
Both Raw Passion-fruit, Purple as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Passion-fruit, Purple vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 17.4 times more Calcium, 1.6 times more Copper, 1.9 times more Iron, 2.3 times more Magnesium, 2.7 times more Phosphorus, 2.3 times more Potassium, 17.4 times more Selenium, 3.2 times more Sodium, 17.9 times more Zinc and 4.7 times more Water than Raw Passion-fruit, Purple.

Comparison of macro-nutrients per 100 calories:

Raw Passion-fruit, Purple has 3.5 times more Omega 6, 1.3 times more Carbohydrate and 2.2 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.5 times more Fat, 391.7 times more Omega 3 and 4.8 times more Protein than Raw Passion-fruit, Purple.
Both Raw Passion-fruit, Purple and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Fiber per 100 kcal.
Both Raw Passion-fruit, Purple as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Passion-fruit, PurpleVS Passion-fruit Juice, PurpleFrozen Chopped BroccoliVS Passion-fruit Juice, PurplePassion-fruit, PurpleVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 100 calories Passion-fruit, PurpleVS Frozen Chopped Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Passion-fruit, Purple or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: