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Comparing Nutrients in 7 ounces HEALTH VALLEY, FIBER 7 FlakesVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

HEALTH VALLEY, FIBER 7 Flakes
15%
3%
82%
Frozen Chopped Broccoli
34%
8%
58%
7 oz ▼

Macro Nutrients

24%701kcal
Energy
1.78%51.6kcal
701 kcalvs51.6 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.9%2.8g
Fat
0.59%0.58g
2.8 gvs0.58 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.6%0.52g
Saturated Fat
0.27%0.087g
0.52 gvs0.087 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.34%0.069g
Omega 3
13%0.21g
0.069 gvs0.21 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.7%1.14g
Omega 6
0.36%0.062g
1.14 gvs0.062 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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119%155g
Carbohydrate
7.3%9.5g
155 gvs9.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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54.7%39.7g
Sugars
3.7%2.68g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
39.7 gvs2.68 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
2.27%1.65g
≤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 gvs1.65 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.5g
NA gvs1.5 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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73.6%28g
Fiber
15.7%5.95g
28 gvs5.95 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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51%28.7g
Protein
9.96%5.58g
28.7 gvs5.58 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

23.4%210μg
Vitamin A
11.5%103μg
RAE, retinol activity equivalents
210 μgvs103 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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87.5%1.05mg
Vitamin B1
8.76%0.11mg
Thiamine
1.05 mgvs0.11 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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92%1.2mg
Vitamin B2
14.7%0.19mg
Riboflavin
1.2 mgvs0.19 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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87.5%14mg
Vitamin B3
5.83%0.93mg
Niacin, nicotinic acid, niacinamide
14 mgvs0.93 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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29%1.45mg
Vitamin B5
11%0.55mg
Pantothenic acid
1.45 mgvs0.55 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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108%1.4mg
Vitamin B6
20%0.26mg
Pyridoxine
1.4 mgvs0.26 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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70%280μg
Vitamin B9
33.2%133μg
Folates and Folic Acid
280 μgvs133 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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175%4.2μg
Vitamin B12
0%0μg
Cobalamin
4.2 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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9.26%8.33mg
Vitamin C
124%112mg
Ascorbic acid
8.33 mgvs112 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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13%1.96mg
Vitamin E
16%2.42mg
Tocopherols and Tocotrienols
1.96 mgvs2.42 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.64%4.37μg
Vitamin K
134%161μg
Phytomenadione or phylloquinone
4.37 μgvs161 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

14%141mg
Calcium
11%111mg
141 mgvs111 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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105%0.95mg
Copper
8.38%0.075mg
0.95 mgvs0.075 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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63%5.04mg
Iron
20%1.6mg
5.04 mgvs1.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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68%286mg
Magnesium
8.5%35.7mg
286 mgvs35.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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279%6.4mg
Manganese
25.4%0.58mg
6.4 mgvs0.58 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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93%649mg
Phosphorus
14%99mg
649 mgvs99 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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28%953mg
Potassium
12.4%421mg
953 mgvs421 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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68.6%37.7μg
Selenium
10%5.56μg
37.7 μgvs5.56 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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26.5%397mg
Sodium
3.18%47.6mg
397 mgvs47.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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52%5.74mg
Zinc
8.66%0.95mg
5.74 mgvs0.95 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.16%5.95g
Water
4.9%181g
5.95 gvs181 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of HEALTH VALLEY, FIBER 7 Flakes vs Frozen Chopped Broccoli:
Comparing minerals per 7 ounces for HEALTH VALLEY, FIBER 7 Flakes vs Frozen Chopped Broccoli:
Comparison of macro-nutrients per 7 ounces:



Compare more foods per 7 oz: