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Comparing Nutrients in 100 calories Raw QuinoaVS Broccoli

Weight per 100 calories

Raw Quinoa
27g
Broccoli
294g

Raw Quinoa has 10.8 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Raw Quinoa or Broccoli?

Macros Ratio

Protein Fat Carbs

Raw Quinoa
15%
15%
70%
Broccoli
27%
8%
65%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.7%1.65g
Fat
1.12%1.1g
1.65 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.6%0.19g
Saturated Fat
1.05%0.34g
0.19 gvs0.34 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.4%0.071g
Omega 3
11.6%0.19g
0.071 gvs0.19 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.76%0.81g
Omega 6
0.85%0.14g
0.81 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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13.4%17.4g
Carbohydrate
15%19.5g
17.4 gvs19.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
2.76%2g
≤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 gvs2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.44g
NA gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.29g
NA gvs0.29 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5%1.9g
Fiber
20%7.65g
1.9 gvs7.65 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.85%3.84g
Protein
15%8.3g
3.84 gvs8.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.03%0.27μg
Vitamin A
10%91μg
RAE, retinol activity equivalents
0.27 μgvs91 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.15%0.098mg
Vitamin B1
17.4%0.21mg
Thiamine
0.098 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.65%0.086mg
Vitamin B2
26.5%0.34mg
Riboflavin
0.086 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.6%0.41mg
Vitamin B3
11.7%1.88mg
Niacin, nicotinic acid, niacinamide
0.41 mgvs1.88 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.2%0.21mg
Vitamin B5
33.7%1.7mg
Pantothenic acid
0.21 mgvs1.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10%0.13mg
Vitamin B6
39.6%0.51mg
Pyridoxine
0.13 mgvs0.51 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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12.5%50μg
Vitamin B9
46.3%185μg
Folates and Folic Acid
50 μgvs185 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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NA
Vitamin C
292%262mg
Ascorbic acid
NA mgvs262 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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4.42%0.66mg
Vitamin E
15.3%2.3mg
Tocopherols and Tocotrienols
0.66 mgvs2.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
249%299μg
Phytomenadione or phylloquinone
0 μgvs299 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.28%12.8mg
Calcium
14%138mg
12.8 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18%0.16mg
Copper
16%0.14mg
0.16 mgvs0.14 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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15.5%1.24mg
Iron
27%2.15mg
1.24 mgvs2.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.7%53.5mg
Magnesium
14.7%61.8mg
53.5 mgvs61.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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24%0.55mg
Manganese
27%0.62mg
0.55 mgvs0.62 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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17.7%124mg
Phosphorus
27.7%194mg
124 mgvs194 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.5%153mg
Potassium
27.3%929mg
153 mgvs929 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.2%2.3μg
Selenium
13.4%7.35μg
2.3 μgvs7.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.091%1.36mg
Sodium
6.47%97mg
1.36 mgvs97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.66%0.84mg
Zinc
11%1.2mg
0.84 mgvs1.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.098%3.6g
Water
7.1%263g
3.6 gvs263 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Raw Quinoa vs Broccoli:
Comparing minerals per 100 calories for Raw Quinoa vs Broccoli:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: