Comparing Nutrients in 300 calories Boiled Broccoli VS Frozen Loganberries

Weight per 300 calories

• Boiled Broccoli: 857g
• Frozen Loganberries: 546g

Frozen Loganberries have 1.6 times more energy per unit of mass than Boiled and Drained Broccoli, which is low in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Frozen Loganberries?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen Loganberries	10%	5%	85%

Macro Nutrients

	Boiled Broccoli	Frozen Loganberries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	54.6% 71g	130g per day for Men 19-50 years
Sugars	16.4% 12g	58% 42g	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	8.75% 6.34g	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.69g	NA	g per day for Men 19-50 years
Fiber	74.4% 28.3g	76% 29g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen Loganberries	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	1.2% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	27.3% 0.35mg	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	231% 926μg	35.5% 142μg	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	618% 556mg	93% 83.5mg	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	83% 12.4mg	31.6% 4.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	35.5% 42.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frozen Loganberries	Recommended Dietary Allowance
Calcium	34.3% 343mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	71% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	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	71.8% 5.74mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	296% 6.8mg	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	82% 574mg	20.3% 142mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	23.3% 791mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	0.36% 5.45mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	17% 1.85mg	11mg per day for Men 19-50 years
Water	20.7% 765g	12.5% 462g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Frozen Loganberries:

• Boiled and Drained Broccoli has 60.5 times more Vitamin A, 2 times more Vitamin B1, 5.7 times more Vitamin B2, 4 times more Vitamin B5, 4.8 times more Vitamin B6, 6.5 times more Vitamin B9, 6.7 times more Vitamin C, 2.6 times more Vitamin E and 28.4 times more Vitamin K than Frozen Loganberries.
• Both Boiled and Drained Broccoli and Frozen Loganberries have similar amounts of Vitamin B3 per 300 kcal.
• Both Boiled and Drained Broccoli as well as Frozen Loganberries have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Frozen Loganberries:

• Boiled and Drained Broccoli has 2.4 times more Calcium, 1.6 times more Iron, 1.6 times more Magnesium, 4 times more Phosphorus, 3.2 times more Potassium, 12.6 times more Selenium, 64.4 times more Sodium, 2.1 times more Zinc and 1.7 times more Water than Frozen Loganberries.
• While Frozen Loganberries contain 4.1 times more Manganese than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Loganberries have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Broccoli has 2.1 times more Fat, 3.2 times more Omega 3 and 2.5 times more Protein than Frozen Loganberries.
• While Frozen Loganberries contain 1.5 times more Omega 6 and 3.5 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Loganberries have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Boiled and Drained Broccoli as well as Frozen Loganberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.