Nutrition Facts Comparison for:
Food #1 - Broccoli (Cooked) (Broccoli cooked boiled drained without salt)
100 grams (100g)
Food #2 - Broccoli (Cooked) (Broccoli cooked boiled drained without salt)
1 cup chopped (156g)
Food #3 - Broccoli (Cooked) (Broccoli cooked boiled drained without salt)
1 stalk, medium (7-1/2 Inch - 8 Inch long) (180g)
Calorie Comparison
2000 calories = full barFat Comparison
65g = 100% DVCarb Comparison
300g = 100% DVProtein Comparison
50g = 100% DVSugar Comparison
25g = full barFiber Comparison
25g = 100% DVFood Number | #1 | #2 | #3 |
---|---|---|---|
Serving Size (Grams) | 100g | 156g | 180g |
Macronutrients | |||
Calories | 35 | 55 | 63 |
Fat (%DV) | 0.41g (1%) | 0.64g (1%) | 0.74g (1%) |
Saturated Fat (%DV) | 0.079g (0%) | 0.123g (1%) | 0.142g (1%) |
Cholesterol (%DV) | 0mg (0%) | 0mg (0%) | 0mg (0%) |
Carbs (%DV) | 7.2g (2%) | 11.2g (4%) | 12.9g (4%) |
Fiber (%DV) | 3.3g (13%) | 5.1g (20%) | 5.9g (24%) |
Net-Carbs | 3.9g | 6.1g | 7g |
Sugar | 1.4g | 2.2g | 2.5g |
Protein | 2.4g (5%) | 3.7g (7%) | 4.3g (9%) |
Vitamins | |||
Vitamin A (%DV) | 1548IU (31%) | 2414.88IU (48%) | 2786.4IU (56%) |
Retinol Equiv. | 77μg | 120.12μg | 138.6μg |
Retinol | 0μg | 0μg | 0μg |
Alpha-Carotene | 0μg | 0μg | 0μg |
Beta-Carotene | 929μg | 1449.24μg | 1672.2μg |
Beta-cryptoxanthin | 0μg | 0μg | 0μg |
Vitamin B1 (%DV) Thiamin | 0.063mg (4%) | 0.098mg (7%) | 0.113mg (8%) |
Vitamin B2 (%DV) Riboflavin | 0.123mg (7%) | 0.192mg (11%) | 0.221mg (13%) |
Vitamin B3 (%DV) Niacin | 0.553mg (3%) | 0.863mg (4%) | 0.995mg (5%) |
Vitamin B5 (%DV) Pantothenic Acid | 0.616mg (6%) | 0.961mg (10%) | 1.109mg (11%) |
Vitamin B6 (%DV) | 0.2mg (10%) | 0.312mg (16%) | 0.36mg (18%) |
Vitamin B9 (%DV) Folate | 108μg (27%) | 168.48μg (42%) | 194.4μg (49%) |
Folic Acid | μg | μg | μg |
Food Folate | 108μg | 168.48μg | 194.4μg |
Dietary Folate Equivalents | 108μg | 168.48μg | 194.4μg |
Vitamin B12 (%DV) Cobalamin | 0μg (0%) | 0μg (0%) | 0μg (0%) |
Vitamin C (%DV) | 64.9mg (108%) | 101.24mg (169%) | 116.82mg (195%) |
Vitamin D (%DV) | 0IU 0μg (0%) | 0IU 0μg (0%) | 0IU 0μg (0%) |
Vitamin D2 (%DV) Ergocalciferol | ~IU ~μg | ~IU ~μg | ~IU ~μg |
Vitamin D3 (%DV) Cholecalciferol | ~IU ~μg | ~IU ~μg | ~IU ~μg |
Vitamin E (%DV) | 1.45mg (7%) | 2.26mg (11%) | 2.61mg (13%) |
Vitamin K (%DV) | 141.1μg (176%) | 220.12μg (275%) | 253.98μg (317%) |
K1 - Dihydrophyllo-quinone | 0μg | 0μg | 0μg |
K2 - Menaquinone-4 | ~μg | ~μg | ~μg |
Choline (% Adequate Intake) | 40.1mg (7%) | 62.56mg (11%) | 72.18mg (13%) |
Lycopene | 0μg | 0μg | 0μg |
Lutein + Zeaxanthin | 1080μg | 1684.8μg | 1944μg |
Minerals | |||
Calcium (%DV) | 40mg (4%) | 62.4mg (6%) | 72mg (7%) |
Copper (%DV) | 0.061mg (3%) | 0.095mg (5%) | 0.11mg (6%) |
Iron (%DV) | 0.67mg (4%) | 1.05mg (6%) | 1.21mg (7%) |
Potassium (%DV) | 293mg (8%) | 457.08mg (13%) | 527.4mg (15%) |
Phosphorus (%DV) | 67mg (7%) | 104.52mg (10%) | 120.6mg (12%) |
Magnesium (%DV) | 21mg (5%) | 32.76mg (8%) | 37.8mg (9%) |
Manganese (%DV) | 0.194mg (10%) | 0.303mg (15%) | 0.349mg (17%) |
Sodium (%DV) | 41mg (2%) | 64mg (3%) | 74mg (3%) |
Selenium (%DV) | 1.6μg (2%) | 2.5μg (4%) | 2.88μg (4%) |
Zinc (%DV) | 0.45mg (3%) | 0.7mg (5%) | 0.81mg (5%) |
Carbs and Sugars | |||
Starch | 0g | 0g | 0g |
Sucrose | 0.08g | 0.12g | 0.14g |
Glucose | 0.49g | 0.76g | 0.88g |
Fructose | 0.74g | 1.15g | 1.33g |
Lactose | 0g | 0g | 0g |
Maltose | 0g | 0g | 0g |
Galactose | 0g | 0g | 0g |
Fatty Acids | |||
Omega 3 to Omega 6 Ratio | ~ | ~ | ~ |
Omega 6 to Omega 3 Ratio | 0 | 0 | 0 |
Total Omega 3s | 119mg | 186mg | 214mg |
18D3 Linolenic | 119mg | 186mg | 214mg |
18D3CN3 Alpha Linolenic(ALA) | ~mg | ~mg | ~mg |
18D4 Stearidonic (SDA) | 0mg | 0mg | 0mg |
20D3N3 Eicosatrienoic | ~mg | ~mg | ~mg |
20D5 Eicosapent-aenoic (EPA) | 0mg | 0mg | 0mg |
22D5 Docosapent-aenoic (DPA) | 0mg | 0mg | 0mg |
22D6 Docosahex-aenoic (DHA) | 0mg | 0mg | 0mg |
Total Omega 6s | 0mg | 0mg | 0mg |
18D2 | 51mg | 80mg | 92mg |
18D2CN6 Linoleic (LA) | ~mg | ~mg | ~mg |
18D2CLA Conjugated Linoleic (CLA) | ~mg | ~mg | ~mg |
18D3CN6 Gamma-linolenic (GLA) | 0mg | 0mg | 0mg |
20D2CN6 Eicosadienoic | 0mg | 0mg | 0mg |
20D3N6 Di-homo-gamma-linolenic (DGLA) | ~mg | ~mg | ~mg |
20D4N6 Arachidonic (AA) | ~mg | ~mg | ~mg |
22D4 Adrenic (AA) | ~mg | ~mg | ~mg |
Essential Amino Acids | |||
Histidine (%RDI) | 63mg (9%) | 98mg (14%) | 113mg (16%) |
Isoleucine (%RDI) | 92mg (7%) | 144mg (10%) | 166mg (12%) |
Leucine (%RDI) | 147mg (5%) | 229mg (8%) | 265mg (10%) |
Lysine (%RDI) | 155mg (7%) | 242mg (12%) | 279mg (13%) |
Methionine (%RDI) | 43mg (6%) | 67mg (9%) | 77mg (11%) |
Phenylalanine (%RDI) | 116mg (13%) | 181mg (21%) | 209mg (24%) |
Threonine (%RDI) | 96mg (9%) | 150mg (14%) | 173mg (16%) |
Tryptophan (%RDI) | 34mg (12%) | 53mg (19%) | 61mg (22%) |
Valine (%RDI) | 138mg (8%) | 215mg (12%) | 248mg (14%) |
More Amino Acids | |||
Arginine | 200mg | 312mg | 360mg |
Alanine | 114mg | 178mg | 205mg |
Aspartic Acid | mg | mg | mg |
Cystine (%RDI) | 31mg (11%) | 48mg (17%) | 56mg (20%) |
Glutamic Acid | mg | mg | mg |
Glycine | 101mg | 158mg | 182mg |
Proline | 111mg | 173mg | 200mg |
Serine | 129mg | 201mg | 232mg |
Tyrosine (%RDI) | 60mg (7%) | 94mg (11%) | 108mg (12%) |
Hydroxy-proline | ~mg | ~mg | ~mg |
Other | |||
Ash | 0.77g | 1.2g | 1.39g |
Water | 89.25g | 139.23g | 160.65g |
Alcohol | 0g | 0g | 0g |
Caffeine | 0mg | 0mg | 0mg |
Theobromine | 0mg | 0mg | 0mg |
Fluoride | 4μg | 6.24μg | 7.2μg |
Stats | |||
Percent of Daily Calorie Target | 1.75% | 2.75% | 3.15% |
Percent Water | 89.3% | 139.2% | 160.7% |
Protein to Carb Ratio (g/g) | 0.33 | 0.33 | 0.33 |
Source: USDA National Nutrient Database - Release 28.
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Each "~" denotes a missing value.
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