Comparing Nutrients in 300 calories Prepared With Water Unsweetened Instant Tea VS Frozen Broccoli Spears

Weight per 300 calories

• Prepared With Water Unsweetened Instant Tea: 30000g
• Frozen Broccoli Spears: 1035g

Frozen Broccoli Spears have 29 times more energy per unit of mass than Prepared With Water Unsweetened Instant Tea, which is very low in comparison to other foods. Prepared With Water Unsweetened Instant Tea having very low energy density.

Discover which food has more nutrients per 300 calories - Prepared With Water Unsweetened Instant Tea or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Prepared With Water Unsweetened Instant Tea	26%	0%	74%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Prepared With Water Unsweetened Instant Tea	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	39.2% 51g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	8.28% 6g	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	0% 0g	81.7% 31g	38g per day for Men 19-50 years
Protein	32% 18g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Unsweetened Instant Tea	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	0% 0μg	243% 972μg	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	0% 0mg	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	0% 0mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Unsweetened Instant Tea	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	90% 900mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	367% 3.3mg	41.4% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	2516% 100620μg	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	37.5% 3mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	143% 600mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	5113% 118mg	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	43% 300mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	159% 5400mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	80% 1200mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	808% 29886g	25.3% 937g	3700g per day for Men 19-50 years

Prepared With Water Unsweetened Instant Tea VS Frozen Broccoli Spears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Prepared With Water Unsweetened Instant Tea or Frozen Broccoli Spears?

Lets compare vitamin content per 300 calories of Prepared With Water Unsweetened Instant Tea vs Frozen Broccoli Spears:

• 300 calories of Prepared With Water Unsweetened Instant Tea have 2 times more Vitamin B3 and 1.6 times more Vitamin B5 than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain more Vitamin A, more Vitamin B1, 1.3 times more Vitamin B2, 6 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Prepared With Water Unsweetened Instant Tea.
• 300 calories of Prepared With Water Unsweetened Instant Tea have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Prepared With Water Unsweetened Instant Tea as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Prepared With Water Unsweetened Instant Tea vs Frozen Broccoli Spears:

• 300 calories of Prepared With Water Unsweetened Instant Tea have 2.1 times more Calcium, 8.9 times more Copper, 3.6 times more Magnesium, 44.4 times more Manganese, 2.1 times more Potassium, 6.8 times more Sodium and 31.9 times more Water than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 2.5 times more Iron, 2 times more Phosphorus and more Selenium than Prepared With Water Unsweetened Instant Tea.
• Both Prepared With Water Unsweetened Instant Tea and Frozen Broccoli Spears contain similar levels of Zinc per 300 calories.
• 300 calories of Prepared With Water Unsweetened Instant Tea lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Frozen Broccoli Spears contain more Omega 3, 2.5 times more Sugars, more Fiber and 1.8 times more Protein than Prepared With Water Unsweetened Instant Tea.
• Both Prepared With Water Unsweetened Instant Tea and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Prepared With Water Unsweetened Instant Tea provide inadequate amounts of Omega 3 and Fiber
• Both Prepared With Water Unsweetened Instant Tea as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 300 calories.