Comparing Nutrients in 100 grams Snacks, trail mix, regular, unsaltedVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Snacks, trail mix, regular, unsalted

11%

53%

36%

Boiled Broccoli

23%

68%

100 g ▼

Macro Nutrients

Snacks, trail mix, regular, unsaltedvs Boiled Broccoli

16%462kcal

Energy

1.2%35kcal

462 kcalvs35 kcal

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

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30.3%29.4g

Fat

0.42%0.41g

29.4 gvs0.41 g

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

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17.3%5.55g

Saturated Fat

0.25%0.079g

5.55 gvs0.079 g

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

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4.38%0.07g

Omega 3

7.44%0.12g

0.07 gvs0.12 g

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

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56.4%9.6g

Omega 6

0.3%0.051g

9.6 gvs0.051 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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34.5%45g

Carbohydrate

5.52%7.18g

45 gvs7.18 g

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

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Sugars

1.9%1.4g

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

NA gvs1.4 g

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

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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 .

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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

%0.08g

NA gvs0.08 g

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

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Fiber

8.7%3.3g

NA gvs3.3 g

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

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24.6%14g

Protein

4.25%2.38g

14 gvs2.38 g

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

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Vitamins

Snacks, trail mix, regular, unsaltedvs Boiled Broccoli

0.11%1μg

Vitamin A

8.56%77μg

RAE, retinol activity equivalents

1 μgvs77 μg

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

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38.5%0.46mg

Vitamin B1

5.25%0.063mg

Thiamine

0.46 mgvs0.063 mg

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

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15.2%0.2mg

Vitamin B2

9.46%0.12mg

Riboflavin

0.2 mgvs0.12 mg

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

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29.5%4.7mg

Vitamin B3

3.46%0.55mg

Niacin, nicotinic acid, niacinamide

4.7 mgvs0.55 mg

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

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18%0.9mg

Vitamin B5

12.3%0.62mg

Pantothenic acid

0.9 mgvs0.62 mg

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

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23%0.3mg

Vitamin B6

15.4%0.2mg

Pyridoxine

0.3 mgvs0.2 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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17.8%71μg

Vitamin B9

27%108μg

Folates and Folic Acid

71 μgvs108 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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1.56%1.4mg

Vitamin C

72%65mg

Ascorbic acid

1.4 mgvs65 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

9.67%1.45mg

Tocopherols and Tocotrienols

NA mgvs1.45 mg

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

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Vitamin K

118%141μg

Phytomenadione or phylloquinone

NA μgvs141 μg

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

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Minerals

Snacks, trail mix, regular, unsaltedvs Boiled Broccoli

7.8%78mg

Calcium

4%40mg

78 mgvs40 mg

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

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109%0.99mg

Copper

6.78%0.061mg

0.99 mgvs0.061 mg

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

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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 .

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38%3.05mg

Iron

8.38%0.67mg

3.05 mgvs0.67 mg

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

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37.6%158mg

Magnesium

5%21mg

158 mgvs21 mg

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

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45%1.03mg

Manganese

8.43%0.19mg

1.03 mgvs0.19 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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49.3%345mg

Phosphorus

9.57%67mg

345 mgvs67 mg

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

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20%685mg

Potassium

8.6%293mg

685 mgvs293 mg

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

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Selenium

2.9%1.6μg

NA μgvs1.6 μg

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

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0.67%10mg

Sodium

2.73%41mg

10 mgvs41 mg

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

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29.3%3.22mg

Zinc

4.1%0.45mg

3.22 mgvs0.45 mg

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

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0.25%9.2g

Water

2.4%89.3g

9.2 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 Snacks, trail mix, regular, unsalted vs Boiled Broccoli:

Snacks, trail mix, regular, unsalted have 7.3 times more Vitamin B1, 1.6 times more Vitamin B2, 8.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 77 times more Vitamin A, 1.5 times more Vitamin B9 and 46.4 times more Vitamin C than Snacks, trail mix, regular, unsalted.
Both Snacks, trail mix, regular, unsalted as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Snacks, trail mix, regular, unsalted vs Boiled Broccoli:

Snacks, trail mix, regular, unsalted have 2 times more Calcium, 16.1 times more Copper, 4.6 times more Iron, 7.5 times more Magnesium, 5.3 times more Manganese, 5.1 times more Phosphorus, 2.3 times more Potassium and 7.2 times more Zinc than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 4.1 times more Sodium and 9.7 times more Water than Snacks, trail mix, regular, unsalted.

Comparison of macro-nutrients per 100 grams:

Snacks, trail mix, regular, unsalted have 13.2 times more Energy, 71.7 times more Fat, 70.3 times more Saturated Fat, 187.8 times more Omega 6, 6.3 times more Carbohydrate and 5.8 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.7 times more Omega 3 than Snacks, trail mix, regular, unsalted.
Both Snacks, trail mix, regular, unsalted as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Snacks, trail mix, regular, unsaltedVS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seedsBoiled BroccoliVS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seedsSnacks, trail mix, regular, unsaltedVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 100 grams Snacks, trail mix, regular, unsaltedVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: