Nutrition Facts Comparison

Food #1: Broccoli frozen chopped cooked boiled drained without salt
Serving Size: 100 grams
Food #2: Broccoli frozen chopped cooked boiled drained without salt
Serving Size: 1 cup
Food #3: Broccoli raab cooked
Serving Size: 1 NLEA serving

Food Number#1#2#3
Serving Size (Grams)100g184g85g
Macronutrients
Calories285228
Fat (%DV)0.12g
(0%)
0.22g
(0%)
0.44g
(1%)
Saturated Fat (%DV)0.018g
(0%)
0.033g
(0%)
0.048g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)5.4g
(2%)
9.8g
(3%)
2.7g
(1%)
Fiber (%DV)3g
(12%)
5.5g
(22%)
2.4g
(10%)
Net-Carbs2.4g4.3g0.3g
Sugar1.5g2.7g0.5g
Protein3.1g5.7g3.3g
Vitamins
Vitamin A (%DV)1011IU
(20%)
1860.24IU
(37%)
3853.05IU
(77%)
Retinol Equiv.51μg93.84μg192.95μg
Retinol0μg0μg0μg
Alpha-Carotene19μg34.96μg0μg
Beta-Carotene597μg1098.48μg2312μg
Beta-cryptoxanthin1μg1.84μg0μg
Vitamin B1 (%DV)
Thiamin
0.055mg
(4%)
0.101mg
(7%)
0.144mg
(10%)
Vitamin B2 (%DV)
Riboflavin
0.081mg
(5%)
0.149mg
(9%)
0.119mg
(7%)
Vitamin B3 (%DV)
Niacin
0.458mg
(2%)
0.843mg
(4%)
1.713mg
(9%)
Vitamin B5 (%DV)
Pantothenic Acid
0.274mg
(3%)
0.504mg
(5%)
0.381mg
(4%)
Vitamin B6 (%DV)0.13mg
(7%)
0.239mg
(12%)
0.187mg
(9%)
Vitamin B9 (%DV)
Folate
56μg
(14%)
103.04μg
(26%)
60.35μg
(15%)
Folic Acid0μg0μg0μg
Food Folate56μg103.04μg60.35μg
Dietary Folate Equivalents56μg103.04μg60.35μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)40.1mg
(67%)
73.78mg
(123%)
31.45mg
(52%)
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)1.32mg
(6%)
2.43mg
(12%)
2.15mg
(10%)
Vitamin K (%DV)88.1μg
(110%)
162.1μg
(203%)
217.6μg
(272%)
K1 - Dihydrophylloquinone~μg~μg0μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
16.2mg
(3%)
29.81mg
(5%)
28.56mg
(5%)
Lycopene0μg0μg0μg
Lutein+Zeaxanthin1095μg2014.8μg1430.55μg
Minerals
Calcium (%DV)33mg
(3%)
60.72mg
(6%)
100.3mg
(10%)
Copper (%DV)0.034mg
(2%)
0.063mg
(3%)
0.064mg
(3%)
Iron (%DV)0.61mg
(3%)
1.12mg
(6%)
1.08mg
(6%)
Potassium (%DV)142mg
(4%)
261.28mg
(7%)
291.55mg
(8%)
Phosphorus (%DV)49mg
(5%)
90.16mg
(9%)
69.7mg
(7%)
Magnesium (%DV)13mg
(3%)
23.92mg
(6%)
22.95mg
(6%)
Manganese (%DV)0.223mg
(11%)
0.41mg
(21%)
0.323mg
(16%)
Sodium (%DV)11mg
(0%)
20mg
(1%)
48mg
(2%)
Selenium (%DV)0.7μg
(1%)
1.29μg
(2%)
1.11μg
(2%)
Zinc (%DV)0.28mg
(2%)
0.52mg
(3%)
0.46mg
(3%)
Carbs and Sugars
Starch~g~g~g
Sucrose~g~g0.13g
Glucose~g~g0.2g
Fructose~g~g0.2g
Lactose~g~g0g
Maltose~g~g0g
Galactose~g~g0g
Fatty Acids
Omega 3 to Omega 6 Ratio3.233.236.5
Omega 6 to Omega 3 Ratio0.310.310.15
Total Omega 3s42mg77mg111mg
18D3 Linolenic42mg77mg111mg
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 6s13mg24mg17mg
18D213mg24mg17mg
18D2CN6 Linoleic(LA)~mg~mg~mg
18D2CLA Conjugated Linoleic(CLA)~mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)~mg~mg~mg
20D2CN6 Eicosadienoic~mg~mg0mg
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)
55mg
(8%)
101mg
(14%)
68mg
(10%)
Isoleucine
(%RDI)
121mg
(9%)
223mg
(16%)
106mg
(8%)
Leucine
(%RDI)
145mg
(5%)
267mg
(10%)
175mg
(6%)
Lysine
(%RDI)
156mg
(7%)
287mg
(14%)
203mg
(10%)
Methionine
(%RDI)
37mg
(5%)
68mg
(9%)
49mg
(7%)
Phenylalanine
(%RDI)
94mg
(11%)
173mg
(20%)
131mg
(15%)
Threonine
(%RDI)
101mg
(10%)
186mg
(18%)
109mg
(10%)
Tryptophan
(%RDI)
32mg
(11%)
59mg
(21%)
44mg
(16%)
Valine
(%RDI)
142mg
(8%)
261mg
(14%)
156mg
(9%)
More Amino Acids
Arginine161mg296mg176mg
Alanine130mg239mg127mg
Aspartic Acid236mg434mg369mg
Cystine
(%RDI)
22mg
(8%)
40mg
(14%)
40mg
(14%)
Glutamic Acid417mg767mg563mg
Glycine105mg193mg126mg
Proline127mg234mg134mg
Serine111mg204mg102mg
Tyrosine
(%RDI)
70mg
(8%)
129mg
(15%)
77mg
(9%)
Hydroxyproline~mg~mg~mg
Other
Ash0.71g1.31g0.94g
Water90.72g166.92g77.7g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
1.4%2.6%1.4%
Percent Water90.7%166.9%77.7%
Protein to Carb Ratio (g/g)0.570.581.22
* 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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