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Comparing Nutrients in 100 grams Palm OilVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Palm Oil
0%
100%
0%
Boiled Broccoli
23%
9%
68%
100 g ▼

Macro Nutrients

30.5%884kcal
Energy
1.2%35kcal
884 kcalvs35 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Oils and Fats rich in Energy
103%100g
Fat
0.42%0.41g
100 gvs0.41 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Oils and Fats rich in Fat
154%49.3g
Saturated Fat
0.25%0.079g
49.3 gvs0.079 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Oils and Fats rich in Saturated Fat
12.5%0.2g
Omega 3
7.44%0.12g
0.2 gvs0.12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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53.5%9.1g
Omega 6
0.3%0.051g
9.1 gvs0.051 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Oils and Fats rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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0%0g
Carbohydrate
5.52%7.18g
0 gvs7.18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Oils and Fats rich in Carbohydrate
0%0g
Sugars
1.9%1.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0 gvs1.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Oils and Fats rich in Sugars
NA
Fructose
1.02%0.74g
≤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 gvs0.74 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Oils and Fats rich in Fructose
NA
Glucose
%0.49g
NA gvs0.49 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Oils and Fats rich in Glucose
NA
Sucrose
%0.08g
NA gvs0.08 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Oils and Fats rich in Sucrose
0%0g
Fiber
8.7%3.3g
0 gvs3.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Oils and Fats rich in Fiber
0%0g
Protein
4.25%2.38g
0 gvs2.38 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Oils and Fats rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
8.56%77μg
RAE, retinol activity equivalents
0 μgvs77 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin A Buy Preformed Vegan Vitamin A
0%0mg
Vitamin B1
5.25%0.063mg
Thiamine
0 mgvs0.063 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B1 Buy Vegan Vitamin B1
0%0mg
Vitamin B2
9.46%0.12mg
Riboflavin
0 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B2 Buy Vegan Vitamin B2
0%0mg
Vitamin B3
3.46%0.55mg
Niacin, nicotinic acid, niacinamide
0 mgvs0.55 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
0%0mg
Vitamin B5
12.3%0.62mg
Pantothenic acid
0 mgvs0.62 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
0%0mg
Vitamin B6
15.4%0.2mg
Pyridoxine
0 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B7
0%0μg
Vitamin B9
27%108μg
Folates and Folic Acid
0 μgvs108 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
72%65mg
Ascorbic acid
0 mgvs65 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin C
NA
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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106%16mg
Vitamin E
9.67%1.45mg
Tocopherols and Tocotrienols
16 mgvs1.45 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.67%8μg
Vitamin K
118%141μg
Phytomenadione or phylloquinone
8 μgvs141 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0%0mg
Calcium
4%40mg
0 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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0%0mg
Copper
6.78%0.061mg
0 mgvs0.061 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Oils and Fats rich in Copper
NA
Fluoride
0.1%4μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs4 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Oils and Fats rich in Fluoride
0.13%0.01mg
Iron
8.38%0.67mg
0.01 mgvs0.67 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Oils and Fats rich in Iron
0%0mg
Magnesium
5%21mg
0 mgvs21 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Oils and Fats rich in Magnesium
NA
Manganese
8.43%0.19mg
NA mgvs0.19 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Oils and Fats 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 .

Find Oils and Fats rich in Molybdenum
0%0mg
Phosphorus
9.57%67mg
0 mgvs67 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Oils and Fats rich in Phosphorus
0%0mg
Potassium
8.6%293mg
0 mgvs293 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Oils and Fats rich in Potassium
0%0μg
Selenium
2.9%1.6μg
0 μgvs1.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Oils and Fats rich in Selenium
0%0mg
Sodium
2.73%41mg
0 mgvs41 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Oils and Fats rich in Sodium
0%0mg
Zinc
4.1%0.45mg
0 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Oils and Fats rich in Zinc
0%0g
Water
2.4%89.3g
0 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 Palm Oil vs Boiled Broccoli:
Comparing minerals per 100 grams for Palm Oil vs Boiled Broccoli:
Comparison of macro-nutrients per 100 grams:



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