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Comparing Nutrients in 5 ounces Palm OilVS Frozen Broccoli Spears

Macros Ratio

Protein Fat Carbs

Palm Oil
0%
100%
0%
Frozen Broccoli Spears
33%
8%
59%
5 oz ▼

Macro Nutrients

43.2%1253kcal
Energy
1.4%41kcal
1253 kcalvs41 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Oils and Fats rich in Energy
146%142g
Fat
0.5%0.48g
142 gvs0.48 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Oils and Fats rich in Fat
218%70g
Saturated Fat
0.23%0.074g
70 gvs0.074 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Oils and Fats rich in Saturated Fat
17.7%0.28g
Omega 3
11%0.18g
0.28 gvs0.18 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Oils and Fats rich in Omega 3
76%13g
Omega 6
0.31%0.052g
13 gvs0.052 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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

Find Oils and Fats rich in Cholesterol
0%0g
Carbohydrate
5.83%7.6g
0 gvs7.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Oils and Fats rich in Carbohydrate
0%0g
Sugars
2.87%2.1g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0 gvs2.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Oils and Fats rich in Sugars
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 .

Find Oils and Fats rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Oils and Fats rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Oils and Fats rich in Sucrose
0%0g
Fiber
11%4.25g
0 gvs4.25 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Oils and Fats rich in Fiber
0%0g
Protein
7.75%4.34g
0 gvs4.34 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Oils and Fats rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
8.98%80.8μg
RAE, retinol activity equivalents
0 μgvs80.8 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin A Buy Preformed Vegan Vitamin A
0%0mg
Vitamin B1
8.5%0.1mg
Thiamine
0 mgvs0.1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B1 Buy Vegan Vitamin B1
0%0mg
Vitamin B2
12.4%0.16mg
Riboflavin
0 mgvs0.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B2 Buy Vegan Vitamin B2
0%0mg
Vitamin B3
4.1%0.65mg
Niacin, nicotinic acid, niacinamide
0 mgvs0.65 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
0%0mg
Vitamin B5
6.86%0.34mg
Pantothenic acid
0 mgvs0.34 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
0%0mg
Vitamin B6
19%0.25mg
Pyridoxine
0 mgvs0.25 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Oils and Fats 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 Oils and Fats rich in Vitamin B7
0%0μg
Vitamin B9
33.3%133μg
Folates and Folic Acid
0 μgvs133 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Oils and Fats 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 Oils and Fats rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
108%97mg
Ascorbic acid
0 mgvs97 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin C
NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin D Buy Vegan Vitamin D
151%22.6mg
Vitamin E
12.8%1.9mg
Tocopherols and Tocotrienols
22.6 mgvs1.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin E
9.45%11.3μg
Vitamin K
120%144μg
Phytomenadione or phylloquinone
11.3 μgvs144 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0%0mg
Calcium
5.8%58mg
0 mgvs58 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Oils and Fats rich in Calcium
0%0mg
Copper
5.67%0.051mg
0 mgvs0.051 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Oils and Fats rich in Copper
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 .

Find Oils and Fats rich in Fluoride
0.18%0.014mg
Iron
12.8%1.02mg
0.014 mgvs1.02 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Oils and Fats rich in Iron
0%0mg
Magnesium
5.4%22.7mg
0 mgvs22.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Oils and Fats rich in Magnesium
NA
Manganese
15.8%0.36mg
NA mgvs0.36 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Oils and Fats 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 Oils and Fats rich in Molybdenum
0%0mg
Phosphorus
12%83.6mg
0 mgvs83.6 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Oils and Fats rich in Phosphorus
0%0mg
Potassium
10.4%354mg
0 mgvs354 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Oils and Fats rich in Potassium
0%0μg
Selenium
4.9%2.7μg
0 μgvs2.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Oils and Fats rich in Selenium
0%0mg
Sodium
1.6%24mg
0 mgvs24 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Oils and Fats rich in Sodium
0%0mg
Zinc
4.4%0.48mg
0 mgvs0.48 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Oils and Fats rich in Zinc
0%0g
Water
3.47%128g
0 gvs128 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Oils and Fats rich in Water
Lets compare vitamin content per 5 ounces of Palm Oil vs Frozen Broccoli Spears:
Comparing minerals per 5 ounces for Palm Oil vs Frozen Broccoli Spears:
Comparison of macro-nutrients per 5 ounces:



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