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Comparing Nutrients in 1 kilogram Boiled BroccoliVS Rutabagas

Macros Ratio

Protein Fat Carbs

Boiled Broccoli
23%
9%
68%
Rutabagas
11%
4%
85%
1 kg ▼

Macro Nutrients

12%350kcal
Energy
12.8%370kcal
350 kcalvs370 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.23%4.1g
Fat
1.65%1.6g
4.1 gvs1.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.47%0.79g
Saturated Fat
0.84%0.27g
0.79 gvs0.27 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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74.4%1.2g
Omega 3
33%0.53g
1.2 gvs0.53 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3%0.51g
Omega 6
2.06%0.35g
0.51 gvs0.35 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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55.2%71.8g
Carbohydrate
66.3%86.2g
71.8 gvs86.2 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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19%14g
Sugars
61.5%44.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
14 gvs44.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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10.2%7.4g
Fructose
22.2%16g
≤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]
7.4 gvs16 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.9g
Glucose
%23g
4.9 gvs23 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.8g
Sucrose
%5.3g
0.8 gvs5.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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87%33g
Fiber
60.5%23g
33 gvs23 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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42.5%24g
Protein
19.3%11g
24 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

85.6%770μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
770 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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52.5%0.63mg
Vitamin B1
75%0.9mg
Thiamine
0.63 mgvs0.9 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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95%1.23mg
Vitamin B2
30.8%0.4mg
Riboflavin
1.23 mgvs0.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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34.6%5.53mg
Vitamin B3
43.8%7mg
Niacin, nicotinic acid, niacinamide
5.53 mgvs7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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123%6.16mg
Vitamin B5
32%1.6mg
Pantothenic acid
6.16 mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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154%2mg
Vitamin B6
77%1mg
Pyridoxine
2 mgvs1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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270%1080μg
Vitamin B9
52.5%210μg
Folates and Folic Acid
1080 μgvs210 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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721%649mg
Vitamin C
278%250mg
Ascorbic acid
649 mgvs250 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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97%14.5mg
Vitamin E
20%3mg
Tocopherols and Tocotrienols
14.5 mgvs3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1176%1411μg
Vitamin K
2.5%3μg
Phytomenadione or phylloquinone
1411 μgvs3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

40%400mg
Calcium
43%430mg
400 mgvs430 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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67.8%0.61mg
Copper
35.6%0.32mg
0.61 mgvs0.32 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
1%40μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
40 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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83.8%6.7mg
Iron
55%4.4mg
6.7 mgvs4.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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50%210mg
Magnesium
47.6%200mg
210 mgvs200 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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84.3%1.94mg
Manganese
57%1.3mg
1.94 mgvs1.3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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 .

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96%670mg
Phosphorus
75.7%530mg
670 mgvs530 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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86%2930mg
Potassium
89.7%3050mg
2930 mgvs3050 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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29%16μg
Selenium
12.7%7μg
16 μgvs7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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27.3%410mg
Sodium
8%120mg
410 mgvs120 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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41%4.5mg
Zinc
22%2.4mg
4.5 mgvs2.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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24%893g
Water
24%894g
893 gvs894 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Rutabagas:
Comparing minerals per 1 kilogram for Boiled Broccoli vs Rutabagas:
Comparison of macro-nutrients per 1 kilogram:



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