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Comparing Nutrients in 1 pound Raw SpeltVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Raw Spelt
16%
6%
78%
Frozen Chopped Broccoli
34%
8%
58%
1 lb ▼

Macro Nutrients

53%1533kcal
Energy
4.07%118kcal
1533 kcalvs118 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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11.4%11g
Fat
1.36%1.3g
11 gvs1.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.75%1.84g
Saturated Fat
0.62%0.2g
1.84 gvs0.2 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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18.4%0.29g
Omega 3
29.8%0.48g
0.29 gvs0.48 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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32%5.4g
Omega 6
0.83%0.14g
5.4 gvs0.14 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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245%318g
Carbohydrate
16.7%21.7g
318 gvs21.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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42.7%31g
Sugars
8.45%6.12g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
31 gvs6.12 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.5%1.1g
Fructose
5.2%3.76g
≤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]
1.1 gvs3.76 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%3.8g
Glucose
%3.4g
3.8 gvs3.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.68g
Sucrose
NA
2.68 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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128%48.5g
Fiber
36%13.6g
48.5 gvs13.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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118%66g
Protein
22.8%12.7g
66 gvs12.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
26.2%236μg
RAE, retinol activity equivalents
0 μgvs236 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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138%1.65mg
Vitamin B1
20%0.24mg
Thiamine
1.65 mgvs0.24 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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39.4%0.51mg
Vitamin B2
33.5%0.44mg
Riboflavin
0.51 mgvs0.44 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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194%31mg
Vitamin B3
13.3%2.13mg
Niacin, nicotinic acid, niacinamide
31 mgvs2.13 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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97%4.85mg
Vitamin B5
25.3%1.27mg
Pantothenic acid
4.85 mgvs1.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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80.3%1.04mg
Vitamin B6
45.4%0.59mg
Pyridoxine
1.04 mgvs0.59 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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157%47μg
Vitamin B7
NA
Biotin
47 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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51%204μg
Vitamin B9
76%304μg
Folates and Folic Acid
204 μgvs304 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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0%0mg
Vitamin C
284%256mg
Ascorbic acid
0 mgvs256 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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24%3.6mg
Vitamin E
37%5.53mg
Tocopherols and Tocotrienols
3.6 mgvs5.53 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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13.6%16.3μg
Vitamin K
307%368μg
Phytomenadione or phylloquinone
16.3 μgvs368 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

12.2%122mg
Calcium
25.4%254mg
122 mgvs254 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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258%2.3mg
Copper
19%0.17mg
2.3 mgvs0.17 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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252%20mg
Iron
46%3.67mg
20 mgvs3.67 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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147%617mg
Magnesium
19.4%81.6mg
617 mgvs81.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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588%13.5mg
Manganese
58%1.33mg
13.5 mgvs1.33 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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926%417μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
417 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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260%1819mg
Phosphorus
32.4%227mg
1819 mgvs227 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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51.8%1760mg
Potassium
28.3%962mg
1760 mgvs962 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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96%53μg
Selenium
23%12.7μg
53 μgvs12.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.4%36.3mg
Sodium
7.26%109mg
36.3 mgvs109 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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135%15mg
Zinc
19.8%2.18mg
15 mgvs2.18 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.35%50g
Water
11.2%415g
50 gvs415 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 Raw Spelt vs Frozen Chopped Broccoli:
Comparing minerals per 1 pound for Raw Spelt vs Frozen Chopped Broccoli:
Comparison of macro-nutrients per 1 pound:



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