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Nutrition Facts Comparison Tool

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Broccoli
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×
Broccoli
×
×
Broccoli (Cooked)
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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Broccoli 1 cup chopped (x1) 2% DV 31 calories
  • Broccoli 1 cup chopped (x1) 2% DV 31 calories
  • Broccoli (Cooked) 1 cup chopped (x1) 3% DV 55 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Broccoli 1 cup chopped (x1) 0% DV 0.3g
  • Broccoli 1 cup chopped (x1) 0% DV 0.3g
  • Broccoli (Cooked) 1 cup chopped (x1) 1% DV 0.6g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Broccoli 1 cup chopped (x1) 2% DV 6g
  • Broccoli 1 cup chopped (x1) 2% DV 6g
  • Broccoli (Cooked) 1 cup chopped (x1) 4% DV 11.2g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Broccoli 1 cup chopped (x1) 5% DV 2.6g
  • Broccoli 1 cup chopped (x1) 5% DV 2.6g
  • Broccoli (Cooked) 1 cup chopped (x1) 7% DV 3.7g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Broccoli 1 cup chopped (x1) 0% DV 0mg
  • Broccoli 1 cup chopped (x1) 0% DV 0mg
  • Broccoli (Cooked) 1 cup chopped (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Broccoli 1 cup chopped (x1) 8% DV 2.4g
  • Broccoli 1 cup chopped (x1) 8% DV 2.4g
  • Broccoli (Cooked) 1 cup chopped (x1) 18% DV 5.1g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Broccoli 1 cup chopped (x1) 3% DV 1.5g
  • Broccoli 1 cup chopped (x1) 3% DV 1.5g
  • Broccoli (Cooked) 1 cup chopped (x1) 4% DV 2.2g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Broccoli 1 cup chopped (x1) 4% DV 0.7mg
  • Broccoli 1 cup chopped (x1) 4% DV 0.7mg
  • Broccoli (Cooked) 1 cup chopped (x1) 6% DV 1mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Broccoli 1 cup chopped (x1) 3% DV 42.8mg
  • Broccoli 1 cup chopped (x1) 3% DV 42.8mg
  • Broccoli (Cooked) 1 cup chopped (x1) 5% DV 62.4mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Broccoli 1 cup chopped (x1) 6% DV 287.6mg
  • Broccoli 1 cup chopped (x1) 6% DV 287.6mg
  • Broccoli (Cooked) 1 cup chopped (x1) 10% DV 457.1mg

Table Legend

  1. Broccoli
  2. Broccoli
  3. Broccoli (Cooked)
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 91 91 156
Calories
(%DV)		 31
(2%)		 31
(2%)		 55
(3%)
Fat (g)
(%DV)		 0.3
(0%)		 0.3
(0%)		 0.6
(1%)
Protein (g)
(%DV)		 2.6
(5%)		 2.6
(5%)		 3.7
(7%)
Carbohydrate (g)
(%DV)		 6
(2%)		 6
(2%)		 11.2
(4%)
Sugars (g)
(%DV)		 1.5
(3%)		 1.5
(3%)		 2.2
(4%)
Fiber (g)
(%DV)		 2.4
(8%)		 2.4
(8%)		 5.1
(18%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.1
(1%)		 0.1
(1%)		 0.1
(1%)
Net-Carbs (g) 3.7
3.7
6.1
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 91 91 156
Calcium (mg)
(%DV)		 42.8
(3%)		 42.8
(3%)		 62.4
(5%)
Iron, Fe (mg)
(%DV)		 0.7
(4%)		 0.7
(4%)		 1
(6%)
Potassium, K (mg)
(%DV)		 287.6
(6%)		 287.6
(6%)		 457.1
(10%)
Magnesium (mg)
(%DV)		 19.1
(5%)		 19.1
(5%)		 32.8
(8%)
Phosphorus, P (mg)
(%DV)		 60.1
(5%)		 60.1
(5%)		 104.5
(8%)
Sodium (mg)
(%DV)		 30
(1%)		 30
(1%)		 64
(3%)
Zinc, Zn (mg)
(%DV)		 0.4
(3%)		 0.4
(3%)		 0.7
(6%)
Copper, Cu (mg)
(%DV)		 0
(5%)		 0
(5%)		 0.1
(11%)
Manganese (mg)
(%DV)		 0.2
(8%)		 0.2
(8%)		 0.3
(13%)
Selenium, Se (μg)
(%DV)		 2.3
(4%)		 2.3
(4%)		 2.5
(5%)
Fluoride, F (μg)
(%AI)		 ~
(~%)		 ~
(NaN%)		 6.2
(0%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 91 91 156
Vitamin A, RAE (μg)
(%DV)		 28.2
(3%)		 28.2
(3%)		 120.1
(13%)
Vitamin C (mg)
(%DV)		 81.2
(90%)		 81.2
(90%)		 101.2
(112%)
Thiamin (B1) (mg)
(%DV)		 0.1
(5%)		 0.1
(5%)		 0.1
(8%)
Riboflavin (B2) (mg)
(%DV)		 0.1
(8%)		 0.1
(8%)		 0.2
(15%)
Niacin (B3) (mg)
(%DV)		 0.6
(4%)		 0.6
(4%)		 0.9
(5%)
Vitamin B5 (PA) (mg)
(%DV)		 0.5
(10%)		 0.5
(10%)		 1
(19%)
Vitamin B6 (mg)
(%DV)		 0.2
(9%)		 0.2
(9%)		 0.3
(18%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)		 57.3
(14%)		 57.3
(14%)		 168.5
(42%)
Folic acid (μg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (μg)
(%)		 57.3
(14%)		 57.3
(14%)		 168.5
(42%)
Folate DFE (μg)
(%)		 57.3
(14%)		 57.3
(14%)		 168.5
(42%)
Choline (mg)
(%DV)		 17
(3%)		 17
(3%)		 62.6
(11%)
Vitamin B12 (μg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (μg) 0
0
0
Carotene, beta (μg)
(%RDA)		 328.5
(3%)		 328.5
(3%)		 1449.2
(13%)
Carotene, alpha (μg)
(%RDA)		 22.8
(0%)		 22.8
(0%)		 0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)		 0.9
(0%)		 0.9
(0%)		 0
(0%)
Vitamin A, IU (IU)
(%DV)		 566.9
(19%)		 566.9
(19%)		 2414.9
(80%)
Lycopene (μg) 0
0
0
Lut + Zeaxanthin (μg) 1276.7
1276.7
1684.8
Vitamin E (mg)
(%DV)		 0.7
(5%)		 0.7
(5%)		 2.3
(15%)
Vitamin D (μg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (μg) ~
~
~
Vitamin D3 (μg) ~
~
~
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (μg)
(%DV)		 92.5
(77%)		 92.5
(77%)		 220.1
(183%)
Vitamin K1 (μg) 0
0
0
Menaquinone-4 (μg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 91 91 156
Water (g) 81.3
81.3
139.2
Ash (g) 1
1
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -3.65
-3.65
-5.63
  Carbohydrates
Food # 1 2 3
Weight (g) 91 91 156
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)		 ~
(~%)		 ~
(NaN%)		 ~
(~%)
Sucrose (g) 0.1
0.1
0.1
Glucose (Dextrose) (g) 0.4
0.4
0.8
Fructose (g) 0.6
0.6
1.2
Lactose (g) 0.2
0.2
0
Maltose (g) 0.2
0.2
0
Galactose (g) 0
0
0
Starch (g) 0
0
0
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 91 91 156
Monounsaturated Fats (mg) 28
28
62
Polyunsaturated Fats (mg) 102
102
265
Omega 3s (mg)
(%AI)		 57
(4%)		 57
(4%)		 186
(12%)
Omega 6s (mg)
(%AI)		 45
(0%)		 45
(0%)		 80
(0%)
Omega 3 to Omega 6 Ratio 1.29
1.29
2.33
Omega 6 to Omega 3 Ratio 0.78
0.78
0.43
18:3 n-3 c,c,c (ALA) (mg) ~
~
~
20:5 n-3 (EPA) (mg) 0
0
0
22:5 n-3 (DPA) (mg) 0
0
0
22:6 n-3 (DHA) (mg) 0
0
0
Trans-Polyenoic Fats (mg) ~
~
~
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
~
~
4:0 (mg) 0
0
0
6:0 (mg) 0
0
0
8:0 (mg) 0
0
0
10:0 (mg) 0
0
0
12:0 (mg) 0
0
3
13:0 (mg) ~
~
~
14:0 (mg) 2
2
0
15:0 (mg) 0
0
0
16:0 (mg) 76
76
87
17:0 (mg) 0
0
0
18:0 (mg) 16
16
20
20:0 (mg) 5
5
6
22:0 (mg) 4
4
8
24:0 (mg) ~
~
~
14:1 (mg) 0
0
0
15:1 (mg) 0
0
0
16:1 undifferentiated (mg) 0
0
14
16:1 c (mg) ~
~
~
17:1 (mg) 2
2
3
18:1 undifferentiated (mg) 26
26
45
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 0
0
0
22:1 undifferentiated (mg) 0
0
0
22:1 c (mg) ~
~
~
24:1 c (mg) ~
~
~
18:2 undiff (mg) 45
45
80
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 57
57
186
18:3 n-6 c,c,c (mg) 0
0
0
18:3i (mg) ~
~
~
18:4 (mg) 0
0
0
20:2 n-6 c,c (mg) 0
0
0
20:3 undifferentiated (mg) 0
0
0
20:3 n-3 (mg) ~
~
~
20:3 n-6 (mg) ~
~
~
20:4 undifferentiated (mg) 0
0
0
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) ~
~
~
Trans-Monoenoic Fats (mg) ~
~
~
16:1 t (mg) ~
~
~
18:1 t (mg) ~
~
~
22:1 t (mg) ~
~
~
18:2 t not further def. (mg) ~
~
~
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 91 91 156
Betaine (mg) 0
0
0
Tryptophan (mg)
(%RDI)		 30
(11%)		 30
(11%)		 53
(19%)
Threonine (mg)
(%RDI)		 80
(8%)		 80
(8%)		 150
(14%)
Isoleucine (mg)
(%RDI)		 72
(5%)		 72
(5%)		 144
(10%)
Leucine (mg)
(%RDI)		 117
(4%)		 117
(4%)		 229
(8%)
Lysine (mg)
(%RDI)		 123
(6%)		 123
(6%)		 242
(12%)
Methionine (mg)
(%RDI)		 35
(5%)		 35
(5%)		 67
(9%)
Cystine (mg)
(%RDI)		 25
(9%)		 25
(9%)		 48
(17%)
Phenylalanine (mg)
(%RDI)		 106
(12%)		 106
(12%)		 181
(21%)
Tyrosine (mg)
(%RDI)		 46
(5%)		 46
(5%)		 94
(11%)
Valine (mg)
(%RDI)		 114
(6%)		 114
(6%)		 215
(12%)
Arginine (mg) 174
174
312
Histidine (mg)
(%RDI)		 54
(8%)		 54
(8%)		 98
(14%)
Alanine (mg) 95
95
178
Aspartic acid (mg) 296
296
513
Glutamic acid (mg) 493
493
856
Glycine (mg) 81
81
158
Proline (mg) 100
100
173
Serine (mg) 110
110
201
Hydroxyproline (mg) ~
~
~
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