Comparing Nutrients in 300 calories Boiled Broccoli VS Snacks, pretzels, hard, plain, made with enriched flour, unsalted

Weight per 300 calories

• Boiled Broccoli: 857g
• Snacks, pretzels, hard, plain, made with enriched flour, unsalted: 78.7g

Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 10.9 times more energy per unit of mass than Boiled and Drained Broccoli, which is high in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Snacks, pretzels, hard, plain, made with enriched flour, unsalted?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, pretzels, hard, plain, made with enriched flour, unsalted	9%	8%	83%

Macro Nutrients

	Boiled Broccoli	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	2.84% 2.76g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	1.85% 0.59g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	2.95% 0.047g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	5.33% 0.91g	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	48% 62.4g	130g per day for Men 19-50 years
Sugars	16.4% 12g	2.4% 1.74g	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	5.8% 2.2g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	12.8% 7.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	4.54% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	7.03% 0.091mg	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	33.7% 135μg	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	0% 0mg	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	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Calcium	34.3% 343mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	23% 0.21mg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	6.56% 27.6mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	61.2% 1.4mg	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	82% 574mg	12.7% 89mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	8.3% 4.57μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	13% 197mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	6.1% 0.67mg	11mg per day for Men 19-50 years
Water	20.7% 765g	0.07% 2.6g	3700g per day for Men 19-50 years

Boiled Broccoli VS Snacks, Pretzels, Hard, Plain, Made With Enriched Flour, Unsalted Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Snacks, pretzels, hard, plain, made with enriched flour, unsalted?

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Snacks, pretzels, hard, plain, made with enriched flour, unsalted:

• 300 calories of Boiled Broccoli have more Vitamin A, 1.5 times more Vitamin B1, 2.1 times more Vitamin B2, 23.3 times more Vitamin B5, 18.8 times more Vitamin B6, 6.9 times more Vitamin B9, more Vitamin C, 45.1 times more Vitamin E and 1706.6 times more Vitamin K than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• Both Boiled Broccoli and Snacks, pretzels, hard, plain, made with enriched flour, unsalted provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Snacks, pretzels, hard, plain, made with enriched flour, unsalted have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Broccoli vs Snacks, pretzels, hard, plain, made with enriched flour, unsalted:

• 300 calories of Boiled Broccoli have 12.1 times more Calcium, 2.5 times more Copper, 1.7 times more Iron, 6.5 times more Magnesium, 6.5 times more Phosphorus, 21.8 times more Potassium, 3 times more Selenium, 1.8 times more Sodium, 5.8 times more Zinc and 294.4 times more Water than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• Both Boiled Broccoli and Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain similar levels of Manganese per 300 calories.
• 300 calories of Snacks, pretzels, hard, plain, made with enriched flour, unsalted lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Broccoli have 21.6 times more Omega 3, 6.8 times more Sugars, 12.8 times more Fiber and 2.8 times more Protein than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• Both Boiled Broccoli and Snacks, pretzels, hard, plain, made with enriched flour, unsalted offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Snacks, pretzels, hard, plain, made with enriched flour, unsalted provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Broccoli as well as Snacks, pretzels, hard, plain, made with enriched flour, unsalted provide inadequate amounts of Omega 6 in 300 calories.