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Comparing Nutrients in 1 pound BroccoliVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Broccoli
27%
8%
65%
Boiled Broccoli
23%
9%
68%
1 lb ▼

Macro Nutrients

5.3%154kcal
Energy
5.47%159kcal
154 kcalvs159 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
1.73%1.68g
Fat
1.9%1.86g
1.68 gvs1.86 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
1.6%0.52g
Saturated Fat
1.1%0.36g
0.52 gvs0.36 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
18%0.29g
Omega 3
33.7%0.54g
0.29 gvs0.54 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.3%0.22g
Omega 6
1.36%0.23g
0.22 gvs0.23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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23%30g
Carbohydrate
25%32.6g
30 gvs32.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
10.6%7.7g
Sugars
8.7%6.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
7.7 gvs6.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
4.25%3.1g
Fructose
4.63%3.36g
≤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]
3.1 gvs3.36 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
%2.22g
Glucose
%2.22g
2.22 gvs2.22 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
%0.45g
Sucrose
%0.36g
0.45 gvs0.36 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
31%11.8g
Fiber
39.4%15g
11.8 gvs15 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
23%12.8g
Protein
19.3%10.8g
12.8 gvs10.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

15.6%141μg
Vitamin A
39%349μg
RAE, retinol activity equivalents
141 μgvs349 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
27%0.32mg
Vitamin B1
24%0.29mg
Thiamine
0.32 mgvs0.29 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
41%0.53mg
Vitamin B2
43%0.56mg
Riboflavin
0.53 mgvs0.56 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
18%2.9mg
Vitamin B3
15.7%2.5mg
Niacin, nicotinic acid, niacinamide
2.9 mgvs2.5 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
52%2.6mg
Vitamin B5
56%2.8mg
Pantothenic acid
2.6 mgvs2.8 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
61%0.79mg
Vitamin B6
69.8%0.91mg
Pyridoxine
0.79 mgvs0.91 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
71.4%286μg
Vitamin B9
122%490μg
Folates and Folic Acid
286 μgvs490 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
450%405mg
Vitamin C
327%294mg
Ascorbic acid
405 mgvs294 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 .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
23.6%3.54mg
Vitamin E
44%6.58mg
Tocopherols and Tocotrienols
3.54 mgvs6.58 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
384%461μg
Vitamin K
533%640μg
Phytomenadione or phylloquinone
461 μgvs640 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

21.3%213mg
Calcium
18%181mg
213 mgvs181 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
24.7%0.22mg
Copper
30.7%0.28mg
0.22 mgvs0.28 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
0.45%18μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs18 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
41.4%3.3mg
Iron
38%3.04mg
3.3 mgvs3.04 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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22.7%95mg
Magnesium
22.7%95mg
95 mgvs95 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
41.4%0.95mg
Manganese
38.3%0.88mg
0.95 mgvs0.88 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
42.8%299mg
Phosphorus
43.4%304mg
299 mgvs304 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
42%1433mg
Potassium
39%1329mg
1433 mgvs1329 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
20.6%11.3μg
Selenium
13%7.26μg
11.3 μgvs7.26 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
9.98%150mg
Sodium
12.4%186mg
150 mgvs186 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
17%1.86mg
Zinc
18.6%2.04mg
1.86 mgvs2.04 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
11%405g
Water
11%405g
405 gvs405 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 Broccoli vs Boiled Broccoli:
Comparing minerals per 1 pound for Broccoli vs Boiled Broccoli:
Comparison of macro-nutrients per 1 pound:



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