Nutrition Facts Comparison Tool

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Food #2:

Food #3:

Nutrition Facts Comparison for:

#1 - Broccoli chinese cooked
100 grams (100g)

#2 - Broccoli chinese cooked
1 cup (88g)

Food Number#1#2#3
Serving Size (Grams)100g88gg
Macronutrients
Calories2219
Fat (%DV)0.72g
(1%)
0.63g
(1%)
g
(%)
Saturated Fat (%DV)0.11g
(1%)
0.097g
(0%)
g
(%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(%)
Carbs (%DV)3.8g
(1%)
3.4g
(1%)
g
(%)
Fiber (%DV)2.5g
(10%)
2.2g
(9%)
g
(%)
Net-Carbs1.3g1.2gg
Sugar0.8g0.7gg
Protein1.1g1gg
Vitamins
Vitamin A (%DV)1638IU
(33%)
1441.44IU
(29%)
IU
(%)
Retinol Equiv.82μg72.16μgμg
Retinol0μg0μgμg
Alpha-Carotene0μg0μgμg
Beta-Carotene983μg865.04μgμg
Beta-cryptoxanthin0μg0μgμg
Vitamin B1 (%DV)
Thiamin
0.095mg
(6%)
0.084mg
(6%)
mg
(%)
Vitamin B2 (%DV)
Riboflavin
0.146mg
(9%)
0.128mg
(8%)
mg
(%)
Vitamin B3 (%DV)
Niacin
0.437mg
(2%)
0.385mg
(2%)
mg
(%)
Vitamin B5 (%DV)
Pantothenic Acid
0.159mg
(2%)
0.14mg
(1%)
mg
(%)
Vitamin B6 (%DV)0.07mg
(4%)
0.062mg
(3%)
mg
(%)
Vitamin B9 (%DV)
Folate
99μg
(25%)
87.12μg
(22%)
μg
(%)
Folic Acid0μg0μgμg
Food Folate99μg87.12μgμg
Dietary Folate Equivalents99μg87.12μgμg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
μg
(%)
Vitamin C (%DV)28.2mg
(47%)
24.82mg
(41%)
mg
(%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
IU
μg
(%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
IU
μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
IU
μg
Vitamin E (%DV)0.48mg
(2%)
0.42mg
(2%)
mg
(%)
Vitamin K (%DV)84.8μg
(106%)
74.62μg
(93%)
μg
(%)
K1 - Dihydrophyllo-quinone~μg~μgμg
K2 - Menaquinone-4~μg~μgμg
Choline
(% Adequate Intake)
25.3mg
(5%)
22.26mg
(4%)
mg
(%)
Lycopene0μg0μgμg
Lutein + Zeaxanthin912μg802.56μgμg
Minerals
Calcium (%DV)100mg
(10%)
88mg
(9%)
mg
(%)
Copper (%DV)0.061mg
(3%)
0.054mg
(3%)
mg
(%)
Iron (%DV)0.56mg
(3%)
0.49mg
(3%)
mg
(%)
Potassium (%DV)261mg
(7%)
229.68mg
(7%)
mg
(%)
Phosphorus (%DV)41mg
(4%)
36.08mg
(4%)
mg
(%)
Magnesium (%DV)18mg
(5%)
15.84mg
(4%)
mg
(%)
Manganese (%DV)0.264mg
(13%)
0.232mg
(12%)
mg
(%)
Sodium (%DV)7mg
(0%)
6mg
(0%)
mg
(%)
Selenium (%DV)1.3μg
(2%)
1.14μg
(2%)
μg
(%)
Zinc (%DV)0.39mg
(3%)
0.34mg
(2%)
mg
(%)
Carbs and Sugars
Starch~g~gg
Sucrose~g~gg
Glucose~g~gg
Fructose~g~gg
Lactose~g~gg
Maltose~g~gg
Galactose~g~gg
Fatty Acids
Omega 3 to Omega 6 Ratio3.43.4
Omega 6 to Omega 3 Ratio0.30.3
Total Omega 3s258mg227mgmg
18D3 Linolenic258mg227mgmg
18D3CN3 Alpha Linolenic(ALA)~mg~mgmg
18D4 Stearidonic (SDA)0mg0mgmg
20D3N3 Eicosatrienoic~mg~mgmg
20D5 Eicosapent-aenoic (EPA)0mg0mgmg
22D5 Docosapent-aenoic (DPA)0mg0mgmg
22D6 Docosahex-aenoic (DHA)0mg0mgmg
Total Omega 6s76mg67mgmg
18D276mg67mgmg
18D2CN6 Linoleic (LA)~mg~mgmg
18D2CLA Conjugated Linoleic (CLA)~mg~mgmg
18D3CN6 Gamma-linolenic (GLA)~mg~mgmg
20D2CN6 Eicosadienoic~mg~mgmg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg~mgmg
20D4N6 Arachidonic (AA)~mg~mgmg
22D4 Adrenic (AA)~mg~mgmg
Essential Amino Acids
Histidine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Isoleucine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Leucine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Lysine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Methionine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Phenylalanine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Threonine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Tryptophan
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Valine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
More Amino Acids
Arginine~mg~mgmg
Alanine~mg~mgmg
Aspartic Acid~mg~mgmg
Cystine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Glutamic Acid~mg~mgmg
Glycine~mg~mgmg
Proline~mg~mgmg
Serinemgmgmg
Tyrosine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Hydroxy-proline~mg~mgmg
Other
Ash0.79g0.7gg
Water93.54g82.32gg
Alcohol0g0gg
Caffeine0mg0mgmg
Theobromine0mg0mgmg
Fluoride~μg~μgμg
Stats
Percent of
Daily Calorie Target
1.1%0.95%%
Percent Water93.5%82.3%%
Protein to Carb Ratio (g/g)0.290.29

Source: USDA National Nutrient Database - Release 28.
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Each "~" denotes a missing value.


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