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Comparing Nutrients in 14 ounces BroccoliVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Broccoli
27%
8%
65%
Boiled Broccoli
23%
9%
68%
14 oz ▼

Macro Nutrients

4.65%135kcal
Energy
4.8%139kcal
135 kcalvs139 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
1.5%1.47g
Fat
1.68%1.63g
1.47 gvs1.63 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.4%0.45g
Saturated Fat
0.98%0.31g
0.45 gvs0.31 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.6%0.25g
Omega 3
29.5%0.47g
0.25 gvs0.47 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.14%0.19g
Omega 6
1.2%0.2g
0.19 gvs0.2 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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20.3%26.4g
Carbohydrate
22%28.5g
26.4 gvs28.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
9.3%6.75g
Sugars
7.6%5.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.75 gvs5.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.72%2.7g
Fructose
4.05%2.94g
≤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]
2.7 gvs2.94 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
%1.94g
Glucose
%1.94g
1.94 gvs1.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.4g
Sucrose
%0.32g
0.4 gvs0.32 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
27%10.3g
Fiber
34.5%13g
10.3 gvs13 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
20%11g
Protein
17%9.45g
11 gvs9.45 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

13.7%123μg
Vitamin A
34%306μg
RAE, retinol activity equivalents
123 μgvs306 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23.5%0.28mg
Vitamin B1
21%0.25mg
Thiamine
0.28 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.7%0.46mg
Vitamin B2
37.6%0.49mg
Riboflavin
0.46 mgvs0.49 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.54mg
Vitamin B3
13.7%2.2mg
Niacin, nicotinic acid, niacinamide
2.54 mgvs2.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
45.5%2.27mg
Vitamin B5
49%2.44mg
Pantothenic acid
2.27 mgvs2.44 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53.4%0.69mg
Vitamin B6
61%0.79mg
Pyridoxine
0.69 mgvs0.79 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables 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 Vegetables rich in Vitamin B7
62.5%250μg
Vitamin B9
107%429μg
Folates and Folic Acid
250 μgvs429 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables 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 Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
393%354mg
Vitamin C
286%258mg
Ascorbic acid
354 mgvs258 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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20.6%3.1mg
Vitamin E
38.4%5.75mg
Tocopherols and Tocotrienols
3.1 mgvs5.75 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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336%403μg
Vitamin K
467%560μg
Phytomenadione or phylloquinone
403 μgvs560 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

18.7%187mg
Calcium
16%159mg
187 mgvs159 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
21.6%0.19mg
Copper
27%0.24mg
0.19 mgvs0.24 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.4%16μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs16 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
36.2%2.9mg
Iron
33.2%2.66mg
2.9 mgvs2.66 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg
Magnesium
20%83.3mg
83.3 mgvs83.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
36.2%0.83mg
Manganese
33.5%0.77mg
0.83 mgvs0.77 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables 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 Vegetables rich in Molybdenum
37.4%262mg
Phosphorus
38%266mg
262 mgvs266 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
37%1254mg
Potassium
34.2%1163mg
1254 mgvs1163 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
18%9.92μg
Selenium
11.5%6.35μg
9.92 μgvs6.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
8.73%131mg
Sodium
11%163mg
131 mgvs163 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
14.8%1.63mg
Zinc
16.2%1.8mg
1.63 mgvs1.8 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.58%354g
Water
9.57%354g
354 gvs354 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Broccoli vs Boiled Broccoli:
Comparing minerals per 14 ounces for Broccoli vs Boiled Broccoli:
Comparison of macro-nutrients per 14 ounces:



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