Nutrition Comparison Tool

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Broccoli Flower Clusters Raw
×
Broccoli Stalks Raw
×
Broccoli (Cooked)
×
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Comparison Results
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Number of Servings:
Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Broccoli Flower Clusters Raw 1 cup flowerets (x1) 1% DV 20 calories
  • Broccoli Stalks Raw 1 stalk (x1) 2% DV 32 calories
  • Broccoli (Cooked) 1 cup chopped (x1) 3% DV 55 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Broccoli Flower Clusters Raw 1 cup flowerets (x1) 0% DV 0.2g
  • Broccoli Stalks Raw 1 stalk (x1) 1% DV 0.4g
  • Broccoli (Cooked) 1 cup chopped (x1) 1% DV 0.6g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Broccoli Flower Clusters Raw 1 cup flowerets (x1) 1% DV 3.6g
  • Broccoli Stalks Raw 1 stalk (x1) 2% DV 6g
  • Broccoli (Cooked) 1 cup chopped (x1) 4% DV 11.2g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Broccoli Flower Clusters Raw 1 cup flowerets (x1) 4% DV 2.1g
  • Broccoli Stalks Raw 1 stalk (x1) 7% DV 3.4g
  • Broccoli (Cooked) 1 cup chopped (x1) 7% DV 3.7g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Broccoli Flower Clusters Raw 1 cup flowerets (x1) 0% DV 0mg
  • Broccoli Stalks Raw 1 stalk (x1) 0% DV 0mg
  • Broccoli (Cooked) 1 cup chopped (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Broccoli Flower Clusters Raw 1 cup flowerets (x1) 6% DV 1.6g
  • Broccoli Stalks Raw 1 stalk (x1) ~% DV ~g
  • Broccoli (Cooked) 1 cup chopped (x1) 18% DV 5.1g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Broccoli Flower Clusters Raw 1 cup flowerets (x1) 2% DV 1.1g
  • Broccoli Stalks Raw 1 stalk (x1) ~% DV ~g
  • Broccoli (Cooked) 1 cup chopped (x1) 4% DV 2.2g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Broccoli Flower Clusters Raw 1 cup flowerets (x1) 3% DV 0.6mg
  • Broccoli Stalks Raw 1 stalk (x1) 6% DV 1mg
  • Broccoli (Cooked) 1 cup chopped (x1) 6% DV 1mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Broccoli Flower Clusters Raw 1 cup flowerets (x1) 3% DV 34.1mg
  • Broccoli Stalks Raw 1 stalk (x1) 4% DV 54.7mg
  • Broccoli (Cooked) 1 cup chopped (x1) 5% DV 62.4mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Broccoli Flower Clusters Raw 1 cup flowerets (x1) 5% DV 230.8mg
  • Broccoli Stalks Raw 1 stalk (x1) 8% DV 370.5mg
  • Broccoli (Cooked) 1 cup chopped (x1) 10% DV 457.1mg
Comparison Table

Table Legend

  1. Broccoli Flower Clusters Raw
  2. Broccoli Stalks Raw
  3. Broccoli (Cooked)
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 71 114 156
Calories
(%DV)
20
(1%)
32
(2%)
55
(3%)
Fat (g)
(%DV)
0.2
(0%)
0.4
(1%)
0.6
(1%)
Protein (g)
(%DV)
2.1
(4%)
3.4
(7%)
3.7
(7%)
Carbohydrate (g)
(%DV)
3.6
(1%)
6
(2%)
11.2
(4%)
Sugars (g)
(%DV)
1.1
(2%)
~
(~%)
2.2
(4%)
Fiber (g)
(%DV)
1.6
(6%)
~
(~%)
5.1
(18%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0.1
(0%)
0.1
(1%)
Net-Carbs (g) 2
6
6.1
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 71 114 156
Calcium (mg)
(%DV)
34.1
(3%)
54.7
(4%)
62.4
(5%)
Iron, Fe (mg)
(%DV)
0.6
(3%)
1
(6%)
1
(6%)
Potassium, K (mg)
(%DV)
230.8
(5%)
370.5
(8%)
457.1
(10%)
Magnesium (mg)
(%DV)
17.8
(4%)
28.5
(7%)
32.8
(8%)
Phosphorus, P (mg)
(%DV)
46.9
(4%)
75.2
(6%)
104.5
(8%)
Sodium (mg)
(%DV)
19.2
(1%)
30.8
(1%)
64
(3%)
Zinc, Zn (mg)
(%DV)
0.3
(3%)
0.5
(4%)
0.7
(6%)
Copper, Cu (mg)
(%DV)
0
(4%)
0.1
(6%)
0.1
(11%)
Manganese (mg)
(%DV)
0.2
(7%)
0.3
(11%)
0.3
(13%)
Selenium, Se (μg)
(%DV)
2.1
(4%)
3.4
(6%)
2.5
(5%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
6.2
(0%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 71 114 156
Vitamin A, RAE (μg)
(%DV)
~
(~%)
22.8
(3%)
120.1
(13%)
Vitamin C (mg)
(%DV)
66.2
(74%)
106.2
(118%)
101.2
(112%)
Thiamin (B1) (mg)
(%DV)
0
(4%)
0.1
(6%)
0.1
(8%)
Riboflavin (B2) (mg)
(%DV)
0.1
(6%)
0.1
(10%)
0.2
(15%)
Niacin (B3) (mg)
(%DV)
0.5
(3%)
0.7
(5%)
0.9
(5%)
Vitamin B5 (PA) (mg)
(%DV)
0.4
(8%)
0.6
(12%)
1
(19%)
Vitamin B6 (mg)
(%DV)
0.1
(7%)
0.2
(11%)
0.3
(18%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
50.4
(13%)
80.9
(20%)
168.5
(42%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
50.4
(13%)
80.9
(20%)
168.5
(42%)
Folate DFE (μg)
(%)
50.4
(13%)
80.9
(20%)
168.5
(42%)
Choline (mg)
(%DV)
~
(~%)
~
(~%)
62.6
(11%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Retinol (μg) 0
0
0
Carotene, beta (μg)
(%RDA)
~
(~%)
~
(~%)
1449.2
(13%)
Carotene, alpha (μg)
(%RDA)
~
(~%)
~
(~%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
~
(~%)
~
(~%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
2130
(71%)
456
(15%)
2414.9
(80%)
Lycopene (μg) ~
~
0
Lut + Zeaxanthin (μg) ~
~
1684.8
Vitamin E (mg)
(%DV)
~
(~%)
~
(~%)
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)
~
(~%)
~
(~%)
220.1
(183%)
Vitamin K1 (μg) ~
~
0
Menaquinone-4 (μg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 71 114 156
Water (g) 64.4
103.4
139.2
Ash (g) 1
1
1
Alcohol (g) 0
~
0
Caffeine (mg) 0
~
0
Theobromine (mg) 0
~
0
PRAL score -3.01
-4.83
-5.63
  Carbohydrates
Food # 1 2 3
Weight (g) 71 114 156
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) ~
~
0.1
Glucose (Dextrose) (g) ~
~
0.8
Fructose (g) ~
~
1.2
Lactose (g) ~
~
0
Maltose (g) ~
~
0
Galactose (g) ~
~
0
Starch (g) ~
~
0
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 71 114 156
Monounsaturated Fats (mg) 17
27
62
Polyunsaturated Fats (mg) 119
190
265
Omega 3s (mg)
(%AI)
92
(6%)
147
(9%)
186
(12%)
Omega 6s (mg)
(%AI)
27
(0%)
43
(0%)
80
(0%)
Omega 3 to Omega 6 Ratio 3.39
3.39
2.33
Omega 6 to Omega 3 Ratio 0.29
0.29
0.43
18:3 n-3 c,c,c (ALA) (mg) ~
~
~
20:5 n-3 (EPA) (mg) ~
~
0
22:5 n-3 (DPA) (mg) ~
~
0
22:6 n-3 (DHA) (mg) ~
~
0
Trans-Polyenoic Fats (mg) ~
~
~
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
~
~
4:0 (mg) ~
~
0
6:0 (mg) ~
~
0
8:0 (mg) ~
~
0
10:0 (mg) ~
~
0
12:0 (mg) ~
~
3
13:0 (mg) ~
~
~
14:0 (mg) ~
~
0
15:0 (mg) ~
~
0
16:0 (mg) 33
54
87
17:0 (mg) ~
~
0
18:0 (mg) 5
8
20
20:0 (mg) ~
~
6
22:0 (mg) ~
~
8
24:0 (mg) ~
~
~
14:1 (mg) ~
~
0
15:1 (mg) ~
~
0
16:1 undifferentiated (mg) ~
~
14
16:1 c (mg) ~
~
~
17:1 (mg) ~
~
3
18:1 undifferentiated (mg) 17
27
45
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) ~
~
0
22:1 undifferentiated (mg) ~
~
0
22:1 c (mg) ~
~
~
24:1 c (mg) ~
~
~
18:2 undiff (mg) 27
43
80
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 92
147
186
18:3 n-6 c,c,c (mg) ~
~
0
18:3i (mg) ~
~
~
18:4 (mg) ~
~
0
20:2 n-6 c,c (mg) ~
~
0
20:3 undifferentiated (mg) ~
~
0
20:3 n-3 (mg) ~
~
~
20:3 n-6 (mg) ~
~
~
20:4 undifferentiated (mg) ~
~
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) 71 114 156
Betaine (mg) ~
~
0
Tryptophan (mg)
(%RDI)
21
(7%)
33
(12%)
53
(19%)
Threonine (mg)
(%RDI)
65
(6%)
104
(10%)
150
(14%)
Isoleucine (mg)
(%RDI)
77
(6%)
124
(9%)
144
(10%)
Leucine (mg)
(%RDI)
93
(3%)
149
(5%)
229
(8%)
Lysine (mg)
(%RDI)
100
(5%)
161
(8%)
242
(12%)
Methionine (mg)
(%RDI)
24
(3%)
39
(5%)
67
(9%)
Cystine (mg)
(%RDI)
14
(5%)
23
(8%)
48
(17%)
Phenylalanine (mg)
(%RDI)
60
(7%)
96
(11%)
181
(21%)
Tyrosine (mg)
(%RDI)
45
(5%)
72
(8%)
94
(11%)
Valine (mg)
(%RDI)
91
(5%)
146
(8%)
215
(12%)
Arginine (mg) 103
165
312
Histidine (mg)
(%RDI)
36
(5%)
57
(8%)
98
(14%)
Alanine (mg) 84
135
178
Aspartic acid (mg) 151
243
513
Glutamic acid (mg) 266
427
856
Glycine (mg) 67
108
158
Proline (mg) 81
130
173
Serine (mg) 71
114
201
Hydroxyproline (mg) ~
~
~
Data Source
Broccoli Flower Clusters Raw
USDA Food Data Central Standard Release
Broccoli Stalks Raw
USDA Food Data Central Standard Release
Broccoli (Cooked)
USDA Food Data Central Standard Release (Common)
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