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Comparing Nutrients in 1 kilogram Cooked Chopped Frozen BroccoliVS Boiled Potherb Jute

Macros Ratio

Protein Fat Carbs

Cooked Chopped Frozen Broccoli
36%
3%
61%
Boiled Potherb Jute
32%
4%
64%
1 kg ▼

Macro Nutrients

9.66%280kcal
Energy
12.8%370kcal
280 kcalvs370 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.24%1.2g
Fat
2.06%2g
1.2 gvs2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.56%0.18g
Saturated Fat
0.94%0.3g
0.18 gvs0.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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26.3%0.42g
Omega 3
1.25%0.02g
0.42 gvs0.02 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.76%0.13g
Omega 6
5.53%0.94g
0.13 gvs0.94 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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41%53.5g
Carbohydrate
56%73g
53.5 gvs73 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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20.3%14.7g
Sugars
13.8%10g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
14.7 gvs10 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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79%30g
Fiber
52.6%20g
30 gvs20 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
55.4%31g
Protein
65.7%36.8g
31 gvs36.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

56.7%510μg
Vitamin A
288%2590μg
RAE, retinol activity equivalents
510 μgvs2590 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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46%0.55mg
Vitamin B1
76%0.91mg
Thiamine
0.55 mgvs0.91 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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62.3%0.81mg
Vitamin B2
148%1.92mg
Riboflavin
0.81 mgvs1.92 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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28.6%4.6mg
Vitamin B3
55.6%8.9mg
Niacin, nicotinic acid, niacinamide
4.6 mgvs8.9 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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55%2.74mg
Vitamin B5
14.4%0.72mg
Pantothenic acid
2.74 mgvs0.72 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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100%1.3mg
Vitamin B6
438%5.7mg
Pyridoxine
1.3 mgvs5.7 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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140%560μg
Vitamin B9
260%1040μg
Folates and Folic Acid
560 μgvs1040 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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446%401mg
Vitamin C
367%330mg
Ascorbic acid
401 mgvs330 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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88%13mg
Vitamin E
46.7%7mg
Tocopherols and Tocotrienols
13 mgvs7 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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734%881μg
Vitamin K
900%1080μg
Phytomenadione or phylloquinone
881 μgvs1080 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

33%330mg
Calcium
211%2110mg
330 mgvs2110 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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37.8%0.34mg
Copper
283%2.55mg
0.34 mgvs2.55 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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

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76.3%6.1mg
Iron
393%31.4mg
6.1 mgvs31.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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31%130mg
Magnesium
148%620mg
130 mgvs620 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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97%2.23mg
Manganese
53.5%1.23mg
2.23 mgvs1.23 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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70%490mg
Phosphorus
103%720mg
490 mgvs720 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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41.8%1420mg
Potassium
162%5500mg
1420 mgvs5500 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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12.7%7μg
Selenium
16.4%9μg
7 μgvs9 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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7.33%110mg
Sodium
7.33%110mg
110 mgvs110 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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25.5%2.8mg
Zinc
72%7.9mg
2.8 mgvs7.9 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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24.5%907g
Water
23.6%872g
907 gvs872 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 Cooked Chopped Frozen Broccoli vs Boiled Potherb Jute:
Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Boiled Potherb Jute:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: