Nutrition Comparison Tool
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Cooked Broccoli (Boiled, Drained)
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Cooked Broccoli (Boiled, Drained)
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 3% DV 55 calories
  • Cooked Broccoli (Boiled, Drained) 100 grams (x1) 2% DV 35 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 1% DV 0.64g
  • Cooked Broccoli (Boiled, Drained) 100 grams (x1) 1% DV 0.41g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 4% DV 11.2g
  • Cooked Broccoli (Boiled, Drained) 100 grams (x1) 3% DV 7.2g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 7% DV 3.7g
  • Cooked Broccoli (Boiled, Drained) 100 grams (x1) 5% DV 2.4g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 0% DV 0mg
  • Cooked Broccoli (Boiled, Drained) 100 grams (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 1% DV 0.12g
  • Cooked Broccoli (Boiled, Drained) 100 grams (x1) 0% DV 0.08g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 18% DV 5.1g
  • Cooked Broccoli (Boiled, Drained) 100 grams (x1) 12% DV 3.3g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 4% DV 2.2g
  • Cooked Broccoli (Boiled, Drained) 100 grams (x1) 3% DV 1.4g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 6% DV 1mg
  • Cooked Broccoli (Boiled, Drained) 100 grams (x1) 4% DV 0.67mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 5% DV 62.4mg
  • Cooked Broccoli (Boiled, Drained) 100 grams (x1) 3% DV 40mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 10% DV 457.1mg
  • Cooked Broccoli (Boiled, Drained) 100 grams (x1) 6% DV 293mg
Comparison Table

Table Legend

  1. Cooked Broccoli (Boiled, Drained)
  2. Cooked Broccoli (Boiled, Drained)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 156 100
Calories
(%DV)		 55
(3%)		 35
(2%)
Fat (g)
(%DV)		 0.64
(1%)		 0.41
(1%)
Protein (g)
(%DV)		 3.7
(7%)		 2.4
(5%)
Carbohydrate (g)
(%DV)		 11.2
(4%)		 7.2
(3%)
Sugars (g)
(%DV)		 2.2
(4%)		 1.4
(3%)
Fiber (g)
(%DV)		 5.1
(18%)		 3.3
(12%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.12
(1%)		 0.08
(0%)
Net-Carbs (g) 6.1
3.9
Trans Fatty Acids (g) 0
0
  Minerals
Food # 1 2
Weight (g) 156 100
Calcium (mg)
(%DV)		 62.4
(5%)		 40
(3%)
Iron, Fe (mg)
(%DV)		 1
(6%)		 0.67
(4%)
Potassium, K (mg)
(%DV)		 457.1
(10%)		 293
(6%)
Magnesium (mg)
(%DV)		 32.8
(8%)		 21
(5%)
Phosphorus, P (mg)
(%DV)		 104.5
(8%)		 67
(5%)
Sodium (mg)
(%DV)		 64
(3%)		 41
(2%)
Zinc, Zn (mg)
(%DV)		 0.7
(6%)		 0.45
(4%)
Copper, Cu (mg)
(%DV)		 0.1
(11%)		 0.06
(7%)
Manganese (mg)
(%DV)		 0.3
(13%)		 0.19
(8%)
Selenium, Se (mcg)
(%DV)		 2.5
(5%)		 1.6
(3%)
Fluoride, F (mcg)
(%AI)		 6.2
(0%)		 4
(0%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 156 100
Vitamin A, RAE (mcg)
(%DV)		 120.1
(13%)		 77
(9%)
Vitamin C (mg)
(%DV)		 101.2
(112%)		 64.9
(72%)
Thiamin (B1) (mg)
(%DV)		 0.1
(8%)		 0.06
(5%)
Riboflavin (B2) (mg)
(%DV)		 0.19
(15%)		 0.12
(9%)
Niacin (B3) (mg)
(%DV)		 0.86
(5%)		 0.55
(3%)
Vitamin B5 (PA) (mg)
(%DV)		 0.96
(19%)		 0.62
(12%)
Vitamin B6 (mg)
(%DV)		 0.31
(18%)		 0.2
(12%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 168.5
(42%)		 108
(27%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 168.5
(42%)		 108
(27%)
Folate DFE (mcg)
(%)		 168.5
(42%)		 108
(27%)
Choline (mg)
(%DV)		 62.6
(11%)		 40.1
(7%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 1449.2
(13%)		 929
(9%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 2414.9 1548
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 1684.8
1080
Vitamin E (mg)
(%DV)		 2.3
(15%)		 1.5
(10%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 220.1
(183%)		 141.1
(118%)
Vitamin K1 (mcg) 0
0
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 156 100
Water (g) 139.2
89.3
Ash (g) 1
0.77
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score -5.63
-3.61
  Carbohydrates
Food # 1 2
Weight (g) 156 100
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) 0.12
0.08
Glucose (Dextrose) (g) 0.76
0.49
Fructose (g) 1.2
0.74
Lactose (g) 0
0
Maltose (g) 0
0
Galactose (g) 0
0
Starch (g) 0
0
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 156 100
Monounsaturated Fats (g) 0.062
0.04
Polyunsaturated Fats (g) 0.265
0.17
Omega 3s (g)
(%AI)		 0.186
(12%)		 0.119
(7%)
Omega 6s (g)
(%AI)		 0.08
(0%)		 0.051
(0%)
Omega 3 to Omega 6 Ratio 2.33
2.33
Omega 6 to Omega 3 Ratio 0.43
0.43
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
Docosapentaenoic Acid (DPA) (g) 0
0
Docosahexaenoic Acid (DHA) (g) 0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
gamma-Linolenic Acid (GLA) (g) 0
0
c-c-n6-Eicosadienoic Acid (g) 0
0
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
0
Caproic (6:0) (g) 0
0
Caprylic Acid (8:0) (g) 0
0
Capric Acid (10:0) (g) 0
0
Lauric Acid (12:0) (g) 0.003
0.002
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0
0
Pentadecanoic Acid (15:0) (g) 0
0
Palmitic Acid (16:0) (g) 0.087
0.056
Margaric Acid (17:0) (g) 0
0
Stearic Acid (18:0) (g) 0.02
0.013
Arachidic Acid (20:0) (g) 0.006
0.004
Behenic Acid (22:0) (g) 0.008
0.005
Lignoceric Acid (24:0) (g) --
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
0
Pentadecenoic Acid (15:1) (g) 0
0
Palmitoleic Acid (16:1) (g) 0.014
0.009
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) 0.003
0.002
Oleic Acid (18:1) (g) 0.045
0.029
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0
0
Docosenoic Acid (22:1) (g) 0
0
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.08
0.051
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.186
0.119
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
0
Eicosatrienoic Acid (20:3) (g) 0
0
Eicosatetraenoic Acid 20:4 (g) 0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) --
--
t-Monoenoic Fats (g) --
--
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) --
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 156 100
Essential  
Histidine (mg)
(%RDI)		 98
(14%)		 63
(9%)
Isoleucine (mg)
(%RDI)		 144
(10%)		 92
(7%)
Leucine (mg)
(%RDI)		 229
(8%)		 147
(5%)
Lysine (mg)
(%RDI)		 242
(12%)		 155
(7%)
Methionine (mg)
(%RDI)		 67
(9%)		 43
(6%)
Phenylalanine (mg)
(%RDI)		 181
(21%)		 116
(13%)
Threonine (mg)
(%RDI)		 150
(14%)		 96
(9%)
Tryptophan (mg)
(%RDI)		 53
(19%)		 34
(12%)
Valine (mg)
(%RDI)		 215
(12%)		 138
(8%)
Conditional  
Arginine (mg) 312
200
Cystine (mg)
(%RDI)		 48
(17%)		 31
(11%)
Glycine (mg) 158
101
Proline (mg) 173
111
Tyrosine (mg)
(%RDI)		 94
(11%)		 60
(7%)
Non-Essential  
Alanine (mg) 178
114
Aspartic acid (mg) 513
329
Betaine (mg) 0.16
0.1
Glutamic acid (mg) 856
549
Hydroxyproline (mg) --
--
Serine (mg) 201
129
Data Source
Cooked Broccoli (Boiled, Drained)
USDA Food Data Central Standard Release (Common)
Cooked Broccoli (Boiled, Drained)
USDA Food Data Central Standard Release (Common)