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Comparing Nutrients in 100 grams Boiled BroccoliVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Boiled Broccoli
23%
9%
68%
Frozen Chopped Broccoli
34%
8%
58%
100 g ▼

Macro Nutrients

1.2%35kcal
Energy
0.9%26kcal
35 kcalvs26 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.42%0.41g
Fat
0.3%0.29g
0.41 gvs0.29 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.25%0.079g
Saturated Fat
0.14%0.044g
0.079 gvs0.044 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.44%0.12g
Omega 3
6.56%0.11g
0.12 gvs0.11 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.3%0.051g
Omega 6
0.18%0.031g
0.051 gvs0.031 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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5.52%7.18g
Carbohydrate
3.68%4.8g
7.18 gvs4.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.9%1.4g
Sugars
1.86%1.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.4 gvs1.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.02%0.74g
Fructose
1.14%0.83g
≤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]
0.74 gvs0.83 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.49g
Glucose
%0.75g
0.49 gvs0.75 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.08g
Sucrose
NA
0.08 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.7%3.3g
Fiber
7.9%3g
3.3 gvs3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.25%2.38g
Protein
5%2.8g
2.38 gvs2.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

8.56%77μg
Vitamin A
5.78%52μg
RAE, retinol activity equivalents
77 μgvs52 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.25%0.063mg
Vitamin B1
4.4%0.053mg
Thiamine
0.063 mgvs0.053 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.46%0.12mg
Vitamin B2
7.4%0.096mg
Riboflavin
0.12 mgvs0.096 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.46%0.55mg
Vitamin B3
2.94%0.47mg
Niacin, nicotinic acid, niacinamide
0.55 mgvs0.47 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12.3%0.62mg
Vitamin B5
5.6%0.28mg
Pantothenic acid
0.62 mgvs0.28 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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15.4%0.2mg
Vitamin B6
10%0.13mg
Pyridoxine
0.2 mgvs0.13 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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27%108μg
Vitamin B9
16.8%67μg
Folates and Folic Acid
108 μgvs67 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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72%65mg
Vitamin C
62.7%56.4mg
Ascorbic acid
65 mgvs56.4 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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9.67%1.45mg
Vitamin E
8.13%1.22mg
Tocopherols and Tocotrienols
1.45 mgvs1.22 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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118%141μg
Vitamin K
67.6%81μg
Phytomenadione or phylloquinone
141 μgvs81 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4%40mg
Calcium
5.6%56mg
40 mgvs56 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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6.78%0.061mg
Copper
4.22%0.038mg
0.061 mgvs0.038 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.1%4μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
4 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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8.38%0.67mg
Iron
10%0.81mg
0.67 mgvs0.81 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5%21mg
Magnesium
4.3%18mg
21 mgvs18 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.43%0.19mg
Manganese
12.8%0.29mg
0.19 mgvs0.29 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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9.57%67mg
Phosphorus
7.14%50mg
67 mgvs50 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.6%293mg
Potassium
6.24%212mg
293 mgvs212 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.9%1.6μg
Selenium
5.1%2.8μg
1.6 μgvs2.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.73%41mg
Sodium
1.6%24mg
41 mgvs24 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.1%0.45mg
Zinc
4.36%0.48mg
0.45 mgvs0.48 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.4%89.3g
Water
2.47%91g
89.3 gvs91 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Boiled Broccoli vs Frozen Chopped Broccoli:
Comparing minerals per 100 grams for Boiled Broccoli vs Frozen Chopped Broccoli:
Comparison of macro-nutrients per 100 grams:



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