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

Weight per 300 calories

• Cooked Chili Beans, Barbecue, Ranch Style: 309g
• Frozen Broccoli Spears: 1035g

Cooked Chili Beans, Barbecue, Ranch Style have 3.3 times more energy per 100g than Frozen Broccoli Spears. It has average energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chili Beans, Barbecue, Ranch Style	21%	9%	70%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cooked Chili Beans, Barbecue, Ranch Style	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	65.5% 1.05g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	3.93% 0.67g	2.25% 0.38g	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	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	22.4% 16.2g	21% 15.2g	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	81.7% 31g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chili Beans, Barbecue, Ranch Style	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.34% 3.1μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.96% 1.1mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.84mg	139% 1.8mg	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	243% 972μg	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	785% 707mg	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.03% 1.24μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chili Beans, Barbecue, Ranch Style	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	9.6% 96mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	86.6% 0.78mg	41.4% 0.37mg	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	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	NA	115% 2.65mg	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	87% 610mg	700mg per day for Men 19-50 years
Potassium	41% 1392mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	7.3% 4.02μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	149% 2242mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	56.2% 6.2mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	6.3% 234g	25.3% 937g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Frozen Broccoli Spears contain 190.7 times more Vitamin A, 6 times more Vitamin B1, 2.5 times more Vitamin B2, 4.3 times more Vitamin B3, 2.2 times more Vitamin B6, 12.1 times more Vitamin B9, 134.4 times more Vitamin C, 21.5 times more Vitamin E and 847.9 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 Frozen Broccoli Spears 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 Frozen Broccoli Spears:

• 300 calories of Cooked Chili Beans, Barbecue, Ranch Style have 2.1 times more Copper, 12.8 times more Sodium and 1.8 times more Zinc than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 4.4 times more Calcium, 1.3 times more Iron, 1.3 times more Phosphorus, 1.9 times more Potassium, 4.9 times more Selenium and 4 times more Water than Cooked Chili Beans, Barbecue, Ranch Style.
• Both Cooked Chili Beans, Barbecue, Ranch Style and Frozen Broccoli Spears contain similar levels of Magnesium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Frozen Broccoli Spears contain 2.4 times more Fiber and 2 times more Protein than Cooked Chili Beans, Barbecue, Ranch Style.
• Both Cooked Chili Beans, Barbecue, Ranch Style and Frozen Broccoli Spears offer comparable quantities of Energy, Omega 3, Carbohydrate and Sugars per 300 calories.
• Both Cooked Chili Beans, Barbecue, Ranch Style as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 300 calories.