Comparing Nutrients in 300 calories Chinese Broccoli VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Chinese Broccoli: 1154g
• Cooked Chopped Frozen Broccoli: 1071g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Chinese Broccoli or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Chinese Broccoli	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.04% 8.77g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	195% 3.13g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	5.43% 0.92g	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	41.4% 54g	44% 57.3g	130g per day for Men 19-50 years
Sugars	14% 10g	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	79% 30g	84.6% 32g	38g per day for Men 19-50 years
Protein	24.7% 14g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	110% 992μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	136% 1.77mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	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	65.7% 0.85mg	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	300% 1200μg	150% 600μg	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	379% 342mg	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	38.5% 5.77mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	857% 1028μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	121% 1212mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	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	85% 6.8mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	52% 219mg	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	71% 496mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	93% 3162mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	29.4% 16μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	5.4% 80.8mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	29% 1068g	26.3% 972g	3700g per day for Men 19-50 years

Chinese Broccoli VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Chinese Broccoli or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 300 calories of Chinese Broccoli vs Cooked Chopped Frozen Broccoli:

• 300 calories of Chinese Broccoli have 1.8 times more Vitamin A, 2 times more Vitamin B1, 2 times more Vitamin B2 and 2 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 1.6 times more Vitamin B6, 1.3 times more Vitamin C and 2.5 times more Vitamin E than Raw Chinese Broccoli.
• Both Chinese Broccoli and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B3 and Vitamin K per 300 calories.
• Both Raw Chinese Broccoli 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 Chinese Broccoli vs Cooked Chopped Frozen Broccoli:

• 300 calories of Chinese Broccoli have 3.4 times more Calcium, 2 times more Copper, 1.6 times more Magnesium, 2.1 times more Potassium, 2.2 times more Selenium and 1.6 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 1.5 times more Sodium than Raw Chinese Broccoli.
• Both Chinese Broccoli and Cooked Chopped Frozen Broccoli contain similar levels of Iron, Phosphorus and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Chinese Broccoli have 6.8 times more Fat and 6.9 times more Omega 3 than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 1.6 times more Sugars and 2.4 times more Protein than Raw Chinese Broccoli.
• Both Chinese Broccoli and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Raw Chinese Broccoli as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.