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Nutrition Facts Comparison Tool

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Broccoli
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Cauliflower
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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Broccoli 1 cup chopped (x1) 2% DV 31 calories
  • Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 1% DV 27 calories
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Fat Comparison


65g = Full Bar. (~ = missing data)
  • Broccoli 1 cup chopped (x1) 0% DV 0.3g
  • Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 0% DV 0.3g
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Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Broccoli 1 cup chopped (x1) 2% DV 6g
  • Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 2% DV 5.3g
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Protein Comparison


50g = Full Bar. (~ = missing data)
  • Broccoli 1 cup chopped (x1) 5% DV 2.6g
  • Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 4% DV 2.1g
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Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Broccoli 1 cup chopped (x1) 0% DV 0mg
  • Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 0% DV 0mg
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Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Broccoli 1 cup chopped (x1) 8% DV 2.4g
  • Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 8% DV 2.1g
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Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Broccoli 1 cup chopped (x1) 3% DV 1.5g
  • Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 4% DV 2g
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Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Broccoli 1 cup chopped (x1) 4% DV 0.7mg
  • Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 2% DV 0.4mg
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Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Broccoli 1 cup chopped (x1) 3% DV 42.8mg
  • Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 2% DV 23.5mg
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Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Broccoli 1 cup chopped (x1) 6% DV 287.6mg
  • Cauliflower 1 cup chopped (1/2 inch pieces) (x1) 7% DV 319.9mg
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Table Legend

  1. Broccoli
  2. Cauliflower
~ = missing data
  Macronutrients
Food # 1 2
Weight (g) 91 107
Calories
(%DV)
31
(2%)
27
(1%)
Fat (g)
(%DV)
0.3
(0%)
0.3
(0%)
Protein (g)
(%DV)
2.6
(5%)
2.1
(4%)
Carbohydrate (g)
(%DV)
6
(2%)
5.3
(2%)
Sugars (g)
(%DV)
1.5
(3%)
2
(4%)
Fiber (g)
(%DV)
2.4
(8%)
2.1
(8%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.1
(1%)
0.1
(1%)
Net-Carbs (g) 3.7
3.2
Trans Fatty Acids (g) 0
0
  Minerals
Food # 1 2
Weight (g) 91 107
Calcium (mg)
(%DV)
42.8
(3%)
23.5
(2%)
Iron, Fe (mg)
(%DV)
0.7
(4%)
0.4
(2%)
Potassium, K (mg)
(%DV)
287.6
(6%)
319.9
(7%)
Magnesium (mg)
(%DV)
19.1
(5%)
16.1
(4%)
Phosphorus, P (mg)
(%DV)
60.1
(5%)
47.1
(4%)
Sodium (mg)
(%DV)
30
(1%)
32.1
(1%)
Zinc, Zn (mg)
(%DV)
0.4
(3%)
0.3
(3%)
Copper, Cu (mg)
(%DV)
0
(5%)
0
(5%)
Manganese (mg)
(%DV)
0.2
(8%)
0.2
(7%)
Selenium, Se (μg)
(%DV)
2.3
(4%)
0.6
(1%)
Fluoride, F (μg)
(%AI)
~
(~%)
1.1
(0%)
Molybdenum (μg) ~
~
Iodine, I (μg) ~
~
Chlorine (mg) ~
~
Chromium (μg) ~
~
  Vitamins
Food # 1 2
Weight (g) 91 107
Vitamin A, RAE (μg)
(%DV)
28.2
(3%)
0
(0%)
Vitamin C (mg)
(%DV)
81.2
(90%)
51.6
(57%)
Thiamin (B1) (mg)
(%DV)
0.1
(5%)
0.1
(4%)
Riboflavin (B2) (mg)
(%DV)
0.1
(8%)
0.1
(5%)
Niacin (B3) (mg)
(%DV)
0.6
(4%)
0.5
(3%)
Vitamin B5 (PA) (mg)
(%DV)
0.5
(10%)
0.7
(14%)
Vitamin B6 (mg)
(%DV)
0.2
(9%)
0.2
(12%)
Biotin (μg) ~
~
Folate (B9) (μg)
(%DV)
57.3
(14%)
61
(15%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
57.3
(14%)
61
(15%)
Folate DFE (μg)
(%)
57.3
(14%)
61
(15%)
Choline (mg)
(%DV)
17
(3%)
47.4
(9%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
Retinol (μg) 0
0
Carotene, beta (μg)
(%RDA)
328.5
(3%)
0
(0%)
Carotene, alpha (μg)
(%RDA)
22.8
(0%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0.9
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
566.9
(19%)
0
(0%)
Lycopene (μg) 0
0
Lut + Zeaxanthin (μg) 1276.7
1.1
Vitamin E (mg)
(%DV)
0.7
(5%)
0.1
(1%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
Vitamin D2 (μg) ~
~
Vitamin D3 (μg) ~
~
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
92.5
(77%)
16.6
(14%)
Vitamin K1 (μg) 0
0
Menaquinone-4 (μg) ~
0
  Other
Food # 1 2
Weight (g) 91 107
Water (g) 81.3
98.5
Ash (g) 1
1
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score -3.65
-4.73
  Carbohydrates
Food # 1 2
Weight (g) 91 107
Soluble Fiber (g) ~
~
Insoluble Fiber (g) ~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
Sucrose (g) 0.1
0
Glucose (Dextrose) (g) 0.4
1
Fructose (g) 0.6
1
Lactose (g) 0.2
0
Maltose (g) 0.2
0
Galactose (g) 0
0
Starch (g) 0
~
Carbohydrate, other (g) ~
~
Total sugar alcohols (g) ~
~
  Fats
Food # 1 2
Weight (g) 91 107
Monounsaturated Fats (mg) 28
36
Polyunsaturated Fats (mg) 102
33
Omega 3s (mg)
(%AI)
57
(4%)
16
(1%)
Omega 6s (mg)
(%AI)
45
(0%)
20
(0%)
Omega 3 to Omega 6 Ratio 1.29
0.79
Omega 6 to Omega 3 Ratio 0.78
1.27
18:3 n-3 c,c,c (ALA) (mg) ~
16
20:5 n-3 (EPA) (mg) 0
0
22:5 n-3 (DPA) (mg) 0
0
22:6 n-3 (DHA) (mg) 0
0
Trans-Polyenoic Fats (mg) ~
0
Stigmasterol (mg) ~
~
Campesterol (mg) ~
~
Beta-sitosterol (mg) ~
~
Phytosterols (mg) ~
19.26
4:0 (mg) 0
0
6:0 (mg) 0
0
8:0 (mg) 0
0
10:0 (mg) 0
19
12:0 (mg) 0
0
13:0 (mg) ~
~
14:0 (mg) 2
0
15:0 (mg) 0
2
16:0 (mg) 76
100
17:0 (mg) 0
1
18:0 (mg) 16
10
20:0 (mg) 5
3
22:0 (mg) 4
2
24:0 (mg) ~
2
14:1 (mg) 0
2
15:1 (mg) 0
0
16:1 undifferentiated (mg) 0
3
16:1 c (mg) ~
3
17:1 (mg) 2
0
18:1 undifferentiated (mg) 26
29
18:1 c (mg) ~
29
18:1-11 t (18:1t n-7) (mg) ~
~
20:1 (mg) 0
0
22:1 undifferentiated (mg) 0
0
22:1 c (mg) ~
0
24:1 c (mg) ~
2
18:2 undiff (mg) 45
17
18:2 n-6 c,c (mg) ~
14
18:2 CLAs (mg) ~
3
18:2 i (mg) ~
~
18:3 undiff (mg) 57
16
18:3 n-6 c,c,c (mg) 0
0
18:3i (mg) ~
~
18:4 (mg) 0
0
20:2 n-6 c,c (mg) 0
0
20:3 undifferentiated (mg) 0
0
20:3 n-3 (mg) ~
0
20:3 n-6 (mg) ~
0
20:4 undifferentiated (mg) 0
0
20:4 n-6 (mg) ~
~
21:5 (mg) ~
~
22:4 (mg) ~
0
Trans-Monoenoic Fats (mg) ~
0
16:1 t (mg) ~
0
18:1 t (mg) ~
~
22:1 t (mg) ~
0
18:2 t not further def. (mg) ~
0
18:2 t,t (mg) ~
~
  Amino Acids
Food # 1 2
Weight (g) 91 107
Betaine (mg) 0
~
Tryptophan (mg)
(%RDI)
30
(11%)
21
(8%)
Threonine (mg)
(%RDI)
80
(8%)
81
(8%)
Isoleucine (mg)
(%RDI)
72
(5%)
76
(5%)
Leucine (mg)
(%RDI)
117
(4%)
113
(4%)
Lysine (mg)
(%RDI)
123
(6%)
232
(11%)
Methionine (mg)
(%RDI)
35
(5%)
21
(3%)
Cystine (mg)
(%RDI)
25
(9%)
21
(7%)
Phenylalanine (mg)
(%RDI)
106
(12%)
70
(8%)
Tyrosine (mg)
(%RDI)
46
(5%)
55
(6%)
Valine (mg)
(%RDI)
114
(6%)
134
(7%)
Arginine (mg) 174
92
Histidine (mg)
(%RDI)
54
(8%)
60
(9%)
Alanine (mg) 95
124
Aspartic acid (mg) 296
189
Glutamic acid (mg) 493
275
Glycine (mg) 81
76
Proline (mg) 100
76
Serine (mg) 110
92
Hydroxyproline (mg) ~
~
Data Source:
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