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Comparing Nutrients in 1 pound Boiled BroccoliVS Rutabagas

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

5.47%159kcal
Energy
5.8%168kcal
159 kcalvs168 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.9%1.86g
Fat
0.75%0.73g
1.86 gvs0.73 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.1%0.36g
Saturated Fat
0.38%0.12g
0.36 gvs0.12 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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33.7%0.54g
Omega 3
15%0.24g
0.54 gvs0.24 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.36%0.23g
Omega 6
0.93%0.16g
0.23 gvs0.16 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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25%32.6g
Carbohydrate
30%39g
32.6 gvs39 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8.7%6.3g
Sugars
28%20.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.3 gvs20.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.63%3.36g
Fructose
10%7.3g
≤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]
3.36 gvs7.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.22g
Glucose
%10.4g
2.22 gvs10.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.36g
Sucrose
%2.4g
0.36 gvs2.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
39.4%15g
Fiber
27.5%10.4g
15 gvs10.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
19.3%10.8g
Protein
8.75%4.9g
10.8 gvs4.9 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

39%349μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
349 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
24%0.29mg
Vitamin B1
34%0.41mg
Thiamine
0.29 mgvs0.41 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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43%0.56mg
Vitamin B2
14%0.18mg
Riboflavin
0.56 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15.7%2.5mg
Vitamin B3
20%3.18mg
Niacin, nicotinic acid, niacinamide
2.5 mgvs3.18 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
56%2.8mg
Vitamin B5
14.5%0.73mg
Pantothenic acid
2.8 mgvs0.73 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
69.8%0.91mg
Vitamin B6
35%0.45mg
Pyridoxine
0.91 mgvs0.45 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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122%490μg
Vitamin B9
24%95μg
Folates and Folic Acid
490 μgvs95 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 .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
327%294mg
Vitamin C
126%113mg
Ascorbic acid
294 mgvs113 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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44%6.58mg
Vitamin E
9.07%1.36mg
Tocopherols and Tocotrienols
6.58 mgvs1.36 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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533%640μg
Vitamin K
1.13%1.36μg
Phytomenadione or phylloquinone
640 μgvs1.36 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

18%181mg
Calcium
19.5%195mg
181 mgvs195 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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30.7%0.28mg
Copper
16%0.15mg
0.28 mgvs0.15 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.45%18μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
18 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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38%3.04mg
Iron
25%2mg
3.04 mgvs2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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22.7%95mg
Magnesium
21.6%91mg
95 mgvs91 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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38.3%0.88mg
Manganese
26%0.59mg
0.88 mgvs0.59 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 .

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43.4%304mg
Phosphorus
34.3%240mg
304 mgvs240 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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39%1329mg
Potassium
40.7%1383mg
1329 mgvs1383 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13%7.26μg
Selenium
5.77%3.18μg
7.26 μgvs3.18 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
12.4%186mg
Sodium
3.63%54.4mg
186 mgvs54.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
18.6%2.04mg
Zinc
9.9%1.1mg
2.04 mgvs1.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11%405g
Water
11%406g
405 gvs406 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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



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