Comparing Nutrients in 300 calories Cooked Chili Beans, Barbecue, Ranch Style VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Cooked Chili Beans, Barbecue, Ranch Style: 309g
• Cooked Chopped Frozen Broccoli: 1071g

Cooked Chili Beans, Barbecue, Ranch Style have 3.5 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has average energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Chili Beans, Barbecue, Ranch Style or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chili Beans, Barbecue, Ranch Style	21%	9%	70%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Chili Beans, Barbecue, Ranch Style	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	65.5% 1.05g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	3.93% 0.67g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.2% 52.3g	44% 57.3g	130g per day for Men 19-50 years
Sugars	22.4% 16.2g	21.7% 15.8g	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	34% 13g	84.6% 32g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chili Beans, Barbecue, Ranch Style	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.34% 3.1μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.96% 1.1mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.84mg	107% 1.4mg	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	20% 80.4μg	150% 600μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.3% 0.031μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.84% 5.26mg	477% 430mg	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	4.33% 0.65mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.03% 1.24μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chili Beans, Barbecue, Ranch Style	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	9.6% 96mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	86.6% 0.78mg	40.5% 0.36mg	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	72% 5.75mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	NA	104% 2.4mg	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	68% 476mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	41% 1392mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	7.3% 4.02μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	149% 2242mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	56.2% 6.2mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	6.3% 234g	26.3% 972g	3700g per day for Men 19-50 years

Cooked Chili Beans, Barbecue, Ranch Style VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Chili Beans, Barbecue, Ranch Style or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 300 calories of Cooked Chili Beans, Barbecue, Ranch Style vs Cooked Chopped Frozen Broccoli:

• 300 kcal of Boiled Chopped Frozen Broccoli contain 176.7 times more Vitamin A, 4.8 times more Vitamin B1, 1.9 times more Vitamin B2, 4.4 times more Vitamin B3, 1.7 times more Vitamin B6, 7.5 times more Vitamin B9, 81.7 times more Vitamin C, 21.8 times more Vitamin E and 763 times more Vitamin K than Cooked Chili Beans, Barbecue, Ranch Style.
• 300 calories of Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Chili Beans, Barbecue, Ranch Style as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Chili Beans, Barbecue, Ranch Style vs Cooked Chopped Frozen Broccoli:

• 300 calories of Cooked Chili Beans, Barbecue, Ranch Style have 2.1 times more Copper, 19 times more Sodium and 2.1 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 3.7 times more Calcium, 1.9 times more Selenium and 4.2 times more Water than Cooked Chili Beans, Barbecue, Ranch Style.
• Both Cooked Chili Beans, Barbecue, Ranch Style and Cooked Chopped Frozen Broccoli contain similar levels of Iron, Magnesium, Phosphorus and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Chili Beans, Barbecue, Ranch Style have 2.3 times more Omega 3 than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 2.5 times more Fiber and 2.1 times more Protein than Cooked Chili Beans, Barbecue, Ranch Style.
• Both Cooked Chili Beans, Barbecue, Ranch Style and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• Both Cooked Chili Beans, Barbecue, Ranch Style as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.