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Comparing Nutrients in 100 calories BroccoliVSBoiled Broccoli

Weight per 100 calories

Broccoli
294g
Boiled Broccoli
286g

Both foods 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
27%
8%
65%
Boiled Broccoli
23%
9%
68%
100 kcal ▼

Macro Nutrients

BroccolivsBoiled Broccoli
3.45%
Energy
3.45%
100 kcalvs100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
1.13%
Fat
1.2%
1.1 gvs1.17 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
15%
Protein
12%
8.3 gvs6.8 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
15%
Carbohydrate
15.8%
19.5 gvs20.5 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
6.9%
Sugars
5.48%
5 gvs3.97 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
20%
Fiber
25%
7.65 gvs9.43 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
1.06%
Saturated Fat
0.72%
0.34 gvs0.23 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
12%
Omega 3
21%
0.19 gvs0.34 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
0.82%
Omega 6
0.88%
0.14 gvs0.15 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
7.1%
Water
6.9%
263 gvs255 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

BroccolivsBoiled Broccoli
10%
Vitamin A
24%
91 μgvs220 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
17.5%
Thiamine
15%
0.21 mgvs0.18 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
26%
Vitamin B2
27%
0.34 mgvs0.35 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
11.8%
Vitamin B3
9.88%
1.88 mgvs1.58 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
39%
Vitamin B6
44%
0.51 mgvs0.57 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
291%
Vitamin C
206%
262 mgvs185 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
15%
Vitamin E
27.6%
2.3 mgvs4.14 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
249%
Vitamin K
336%
299 μgvs403 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
46%
Folate
77%
185 μgvs309 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

BroccolivsBoiled Broccoli
14%
Calcium
11%
138 mgvs114 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
15.6%
Copper
19%
0.14 mgvs0.17 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
27%
Iron
23.8%
2.15 mgvs1.9 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
14.7%
Magnesium
14%
61.8 mgvs60 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
27%
Manganese
24%
0.62 mgvs0.55 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
27.7%
Phosphorus
27%
194 mgvs191 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
27%
Potassium
24.6%
929 mgvs837 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
13%
Selenium
8.3%
7.35 μgvs4.57 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
6.47%
Sodium
7.8%
97 mgvs117 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
11%
Zinc
12%
1.2 mgvs1.3 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 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.

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 Energy, Fat, Carbohydrate, 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.




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