Nutrition Facts Comparison

Food #1: Broccoli raw
Serving Size: 100 grams
Food #2: Broccoli raw
Serving Size: 1 cup chopped
Food #3: Broccoli cooked boiled drained without salt
Serving Size: 1/2 cup, chopped

Food Number#1#2#3
Serving Size (Grams)100g91g78g
Macronutrients
Calories343127
Fat (%DV)0.37g
(1%)
0.34g
(1%)
0.32g
(0%)
Saturated Fat (%DV)0.039g
(0%)
0.035g
(0%)
0.062g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)6.6g
(2%)
6g
(2%)
5.6g
(2%)
Fiber (%DV)2.6g
(10%)
2.4g
(10%)
2.6g
(10%)
Net-Carbs4g3.6g3g
Sugar1.7g1.5g1.1g
Protein2.8g2.6g1.9g
Vitamins
Vitamin A (%DV)623IU
(12%)
566.93IU
(11%)
1207.44IU
(24%)
Retinol Equiv.31μg28.21μg60.06μg
Retinol0μg0μg0μg
Alpha-Carotene25μg22.75μg0μg
Beta-Carotene361μg328.51μg724.62μg
Beta-cryptoxanthin1μg0.91μg0μg
Vitamin B1 (%DV)
Thiamin
0.071mg
(5%)
0.065mg
(4%)
0.049mg
(3%)
Vitamin B2 (%DV)
Riboflavin
0.117mg
(7%)
0.106mg
(6%)
0.096mg
(6%)
Vitamin B3 (%DV)
Niacin
0.639mg
(3%)
0.581mg
(3%)
0.431mg
(2%)
Vitamin B5 (%DV)
Pantothenic Acid
0.573mg
(6%)
0.521mg
(5%)
0.48mg
(5%)
Vitamin B6 (%DV)0.175mg
(9%)
0.159mg
(8%)
0.156mg
(8%)
Vitamin B9 (%DV)
Folate
63μg
(16%)
57.33μg
(14%)
84.24μg
(21%)
Folic Acid0μg0μg0μg
Food Folate63μg57.33μg84.24μg
Dietary Folate Equivalents63μg57.33μg84.24μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)89.2mg
(149%)
81.17mg
(135%)
50.62mg
(84%)
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)0.78mg
(4%)
0.71mg
(4%)
1.13mg
(6%)
Vitamin K (%DV)101.6μg
(127%)
92.46μg
(116%)
110.06μg
(138%)
K1 - Dihydrophylloquinone0μg0μg0μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
18.7mg
(3%)
17.02mg
(3%)
31.28mg
(6%)
Lycopene0μg0μg0μg
Lutein+Zeaxanthin1403μg1276.73μg842.4μg
Minerals
Calcium (%DV)47mg
(5%)
42.77mg
(4%)
31.2mg
(3%)
Copper (%DV)0.049mg
(2%)
0.045mg
(2%)
0.048mg
(2%)
Iron (%DV)0.73mg
(4%)
0.66mg
(4%)
0.52mg
(3%)
Potassium (%DV)316mg
(9%)
287.56mg
(8%)
228.54mg
(7%)
Phosphorus (%DV)66mg
(7%)
60.06mg
(6%)
52.26mg
(5%)
Magnesium (%DV)21mg
(5%)
19.11mg
(5%)
16.38mg
(4%)
Manganese (%DV)0.21mg
(11%)
0.191mg
(10%)
0.151mg
(8%)
Sodium (%DV)33mg
(1%)
30mg
(1%)
32mg
(1%)
Selenium (%DV)2.5μg
(4%)
2.28μg
(3%)
1.25μg
(2%)
Zinc (%DV)0.41mg
(3%)
0.37mg
(2%)
0.35mg
(2%)
Carbs and Sugars
Starch0g0g0g
Sucrose0.1g0.09g0.06g
Glucose0.49g0.45g0.38g
Fructose0.68g0.62g0.58g
Lactose0.21g0.19g0g
Maltose0.21g0.19g0g
Galactose0g0g0g
Fatty Acids
Omega 3 to Omega 6 Ratio~~~
Omega 6 to Omega 3 Ratio000
Total Omega 3s21mg19mg93mg
18D3 Linolenic21mg19mg93mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapentaenoic(EPA)0mg0mg0mg
22D5 Docosapentaenoic(DPA)0mg0mg0mg
22D6 Docosahexaenoic(DHA)0mg0mg0mg
Total Omega 6s0mg0mg0mg
18D217mg15mg40mg
18D2CN6 Linoleic(LA)~mg~mg~mg
18D2CLA Conjugated Linoleic(CLA)~mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)0mg0mg0mg
20D2CN6 Eicosadienoic0mg0mg0mg
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)
59mg
(8%)
54mg
(8%)
49mg
(7%)
Isoleucine
(%RDI)
79mg
(6%)
72mg
(5%)
72mg
(5%)
Leucine
(%RDI)
129mg
(5%)
117mg
(4%)
115mg
(4%)
Lysine
(%RDI)
135mg
(6%)
123mg
(6%)
121mg
(6%)
Methionine
(%RDI)
38mg
(5%)
35mg
(5%)
34mg
(5%)
Phenylalanine
(%RDI)
117mg
(13%)
106mg
(12%)
90mg
(10%)
Threonine
(%RDI)
88mg
(8%)
80mg
(8%)
75mg
(7%)
Tryptophan
(%RDI)
33mg
(12%)
30mg
(11%)
27mg
(10%)
Valine
(%RDI)
125mg
(7%)
114mg
(6%)
108mg
(6%)
More Amino Acids
Arginine191mg174mg156mg
Alanine104mg95mg89mg
Aspartic Acid325mg296mg257mg
Cystine
(%RDI)
28mg
(10%)
25mg
(9%)
24mg
(8%)
Glutamic Acid542mg493mg428mg
Glycine89mg81mg79mg
Proline110mg100mg87mg
Serine121mg110mg101mg
Tyrosine
(%RDI)
50mg
(6%)
46mg
(5%)
47mg
(5%)
Hydroxyproline~mg~mg~mg
Other
Ash0.87g0.79g0.6g
Water89.3g81.26g69.62g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg3.12μg
Stats
Percent of
Daily Calorie Target
1.7%1.55%1.35%
Percent Water89.3%81.3%69.6%
Protein to Carb Ratio (g/g)0.420.430.34
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Source: USDA National Nutrient Database for Standard Reference, Release 28.
Each "~" denotes a missing value.


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