Nutrition Facts Comparison

Food #1: Broccoli cooked boiled drained without salt
Serving Size: 100 grams
Food #2: Broccoli cooked boiled drained without salt
Serving Size: 1/2 cup, chopped
Food #3: Broccoli cooked boiled drained without salt
Serving Size: 1 spear (about 5" long)

Food Number#1#2#3
Serving Size (Grams)100g78g37g
Macronutrients
Calories352713
Fat (%DV)0.41g
(1%)
0.32g
(0%)
0.15g
(0%)
Saturated Fat (%DV)0.079g
(0%)
0.062g
(0%)
0.029g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)7.2g
(2%)
5.6g
(2%)
2.7g
(1%)
Fiber (%DV)3.3g
(13%)
2.6g
(10%)
1.2g
(5%)
Net-Carbs3.9g3g1.5g
Sugar1.4g1.1g0.5g
Protein2.4g1.9g0.9g
Vitamins
Vitamin A (%DV)1548IU
(31%)
1207.44IU
(24%)
572.76IU
(11%)
Retinol Equiv.77μg60.06μg28.49μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene929μg724.62μg343.73μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.063mg
(4%)
0.049mg
(3%)
0.023mg
(2%)
Vitamin B2 (%DV)
Riboflavin
0.123mg
(7%)
0.096mg
(6%)
0.046mg
(3%)
Vitamin B3 (%DV)
Niacin
0.553mg
(3%)
0.431mg
(2%)
0.205mg
(1%)
Vitamin B5 (%DV)
Pantothenic Acid
0.616mg
(6%)
0.48mg
(5%)
0.228mg
(2%)
Vitamin B6 (%DV)0.2mg
(10%)
0.156mg
(8%)
0.074mg
(4%)
Vitamin B9 (%DV)
Folate
108μg
(27%)
84.24μg
(21%)
39.96μg
(10%)
Folic Acid0μg0μg0μg
Food Folate108μg84.24μg39.96μg
Dietary Folate Equivalents108μg84.24μg39.96μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)64.9mg
(108%)
50.62mg
(84%)
24.01mg
(40%)
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%)
1.13mg
(6%)
0.54mg
(3%)
Vitamin K (%DV)141.1μg
(176%)
110.06μg
(138%)
52.21μg
(65%)
K1 - Dihydrophylloquinone0μg0μg0μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
40.1mg
(7%)
31.28mg
(6%)
14.84mg
(3%)
Lycopene0μg0μg0μg
Lutein+Zeaxanthin1080μg842.4μg399.6μg
Minerals
Calcium (%DV)40mg
(4%)
31.2mg
(3%)
14.8mg
(1%)
Copper (%DV)0.061mg
(3%)
0.048mg
(2%)
0.023mg
(1%)
Iron (%DV)0.67mg
(4%)
0.52mg
(3%)
0.25mg
(1%)
Potassium (%DV)293mg
(8%)
228.54mg
(7%)
108.41mg
(3%)
Phosphorus (%DV)67mg
(7%)
52.26mg
(5%)
24.79mg
(2%)
Magnesium (%DV)21mg
(5%)
16.38mg
(4%)
7.77mg
(2%)
Manganese (%DV)0.194mg
(10%)
0.151mg
(8%)
0.072mg
(4%)
Sodium (%DV)41mg
(2%)
32mg
(1%)
15mg
(1%)
Selenium (%DV)1.6μg
(2%)
1.25μg
(2%)
0.59μg
(1%)
Zinc (%DV)0.45mg
(3%)
0.35mg
(2%)
0.17mg
(1%)
Carbs and Sugars
Starch0g0g0g
Sucrose0.08g0.06g0.03g
Glucose0.49g0.38g0.18g
Fructose0.74g0.58g0.27g
Lactose0g0g0g
Maltose0g0g0g
Galactose0g0g0g
Fatty Acids
Omega 3 to Omega 6 Ratio~~~
Omega 6 to Omega 3 Ratio000
Total Omega 3s119mg93mg44mg
18D3 Linolenic119mg93mg44mg
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
18D251mg40mg19mg
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)
63mg
(9%)
49mg
(7%)
23mg
(3%)
Isoleucine
(%RDI)
92mg
(7%)
72mg
(5%)
34mg
(2%)
Leucine
(%RDI)
147mg
(5%)
115mg
(4%)
54mg
(2%)
Lysine
(%RDI)
155mg
(7%)
121mg
(6%)
57mg
(3%)
Methionine
(%RDI)
43mg
(6%)
34mg
(5%)
16mg
(2%)
Phenylalanine
(%RDI)
116mg
(13%)
90mg
(10%)
43mg
(5%)
Threonine
(%RDI)
96mg
(9%)
75mg
(7%)
36mg
(3%)
Tryptophan
(%RDI)
34mg
(12%)
27mg
(10%)
13mg
(5%)
Valine
(%RDI)
138mg
(8%)
108mg
(6%)
51mg
(3%)
More Amino Acids
Arginine200mg156mg74mg
Alanine114mg89mg42mg
Aspartic Acid329mg257mg122mg
Cystine
(%RDI)
31mg
(11%)
24mg
(8%)
11mg
(4%)
Glutamic Acid549mg428mg203mg
Glycine101mg79mg37mg
Proline111mg87mg41mg
Serine129mg101mg48mg
Tyrosine
(%RDI)
60mg
(7%)
47mg
(5%)
22mg
(3%)
Hydroxyproline~mg~mg~mg
Other
Ash0.77g0.6g0.28g
Water89.25g69.62g33.02g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride4μg3.12μg1.48μg
Stats
Percent of
Daily Calorie Target
1.75%1.35%0.65%
Percent Water89.3%69.6%33%
Protein to Carb Ratio (g/g)0.330.340.33
* 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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