Comparing Nutrients in 100 calories Sour Cucumber Pickles VS Frozen Broccoli Spears

Weight per 100 calories

• Sour Cucumber Pickles: 909g
• Frozen Broccoli Spears: 345g

Frozen Broccoli Spears have 2.6 times more energy per unit of mass than Sour Cucumber Pickles, which is very low in comparison to other foods. Sour Cucumber Pickles having very low energy density.

Discover which food has more nutrients per 100 calories - Sour Cucumber Pickles or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Sour Cucumber Pickles	11%	15%	74%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Sour Cucumber Pickles	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	1.48% 0.47g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.5g	14% 18.4g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	7% 5.07g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	5.36% 3g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Sour Cucumber Pickles	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	10% 91μg	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7% 0.091mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	9.96% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.27% 9.1μg	81% 324μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.1mg	262% 236mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.45% 0.82mg	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	356% 427μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sour Cucumber Pickles	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0% 0mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	86% 0.77mg	13.8% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	45.5% 3.64mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	8.66% 36.4mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	4.35% 0.1mg	38.4% 0.88mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18% 127mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	6.15% 209mg	25.4% 862mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	732% 10982mg	3.9% 58.6mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	23% 855g	8.44% 312g	3700g per day for Men 19-50 years

Sour Cucumber Pickles VS Frozen Broccoli Spears Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Sour Cucumber Pickles or Frozen Broccoli Spears?

Lets compare vitamin content per 100 calories of Sour Cucumber Pickles vs Frozen Broccoli Spears:

• 100 calories of Sour Cucumber Pickles have 1.2 times more Vitamin K than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 2.2 times more Vitamin A, more Vitamin B1, 4.3 times more Vitamin B2, more Vitamin B3, 2.4 times more Vitamin B5, 7.4 times more Vitamin B6, 35.7 times more Vitamin B9, 25.9 times more Vitamin C and 5.7 times more Vitamin E than Sour Cucumber Pickles.
• 100 calories of Sour Cucumber Pickles have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Sour Cucumber Pickles as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Sour Cucumber Pickles vs Frozen Broccoli Spears:

• 100 calories of Sour Cucumber Pickles have 6.2 times more Copper, 1.5 times more Iron, 187.3 times more Sodium and 2.7 times more Water than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain more Calcium, 1.5 times more Magnesium, 8.8 times more Manganese, 1.6 times more Phosphorus, 4.1 times more Potassium, more Selenium and 6.4 times more Zinc than Sour Cucumber Pickles.
• 100 calories of Sour Cucumber Pickles lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Sour Cucumber Pickles have 1.9 times more Sugars than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 3.5 times more Protein than Sour Cucumber Pickles.
• Both Sour Cucumber Pickles and Frozen Broccoli Spears offer comparable quantities of Energy, Omega 3, Carbohydrate and Fiber per 100 calories.
• Both Sour Cucumber Pickles as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 100 calories.