Comparing Nutrients in 300 calories Boiled Broccoli VS Roselle

Weight per 300 calories

• Boiled Broccoli: 857g
• Roselle: 612g

Raw Roselle has 1.4 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.

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Roselle?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Roselle	7%	11%	82%

Macro Nutrients

	Boiled Broccoli	Roselle	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	4.04% 3.9g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	NA	32g per day for Men 19-50 years
Omega 3	63.8% 1g	NA	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	NA	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	53.3% 69.2g	130g per day for Men 19-50 years
Sugars	16.4% 12g	NA	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	NA	38g per day for Men 19-50 years
Protein	36.4% 20.4g	10.5% 5.88g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Roselle	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	9.52% 85.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	5.6% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	NA	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	NA	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	81.6% 73.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	83% 12.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Roselle	Recommended Dietary Allowance
Calcium	34.3% 343mg	132% 1316mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	NA	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	113% 9.06mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	74.3% 312mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	NA	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	37.5% 1273mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	NA	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	2.45% 36.7mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	NA	11mg per day for Men 19-50 years
Water	20.7% 765g	14.3% 530g	3700g per day for Men 19-50 years

Boiled Broccoli VS Roselle Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Roselle?

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

• 300 calories of Boiled Broccoli have 7.7 times more Vitamin A, 8 times more Vitamin B1, 6.2 times more Vitamin B2, 2.5 times more Vitamin B3 and 7.6 times more Vitamin C than Roselle.
• 300 calories of Roselle have insufficient amounts of Vitamin B1
• Both Boiled and Drained Broccoli as well as Raw Roselle have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Boiled Broccoli vs Roselle:

• 300 calories of Boiled Broccoli have 2.5 times more Phosphorus, 2 times more Potassium, 9.6 times more Sodium and 1.4 times more Water than Roselle.
• While 300 kcal of Raw Roselle contain 3.8 times more Calcium, 1.6 times more Iron and 1.7 times more Magnesium than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Broccoli have 3.5 times more Protein than Roselle.
• Both Boiled Broccoli and Roselle offer comparable quantities of Energy and Carbohydrate per 300 calories.