Comparing Nutrients in 300 calories Flower Clusters Broccoli VS Boiled Spears Frozen Broccoli with Salt

Weight per 300 calories

• Flower Clusters Broccoli: 1071g
• Boiled Spears Frozen Broccoli with Salt: 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 - Flower Clusters Broccoli or Boiled Spears Frozen Broccoli with Salt?

Macros Ratio

	Protein	Fat	Carbs
Flower Clusters Broccoli	34%	9%	57%
Boiled Spears Frozen Broccoli with Salt	36%	3%	61%

Macro Nutrients

	Flower Clusters Broccoli	Boiled Spears Frozen Broccoli with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.75g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	86.4% 1.4g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	41.7% 54.2g	44% 57.3g	130g per day for Men 19-50 years
Sugars	22% 16g	21.3% 15.4g	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	65% 24.6g	84.6% 32g	38g per day for Men 19-50 years
Protein	57% 32g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Flower Clusters Broccoli	Boiled Spears Frozen Broccoli with Salt	Recommended Dietary Allowance
Vitamin A	NA	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.7mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.7% 6.84mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	190% 761μg	80.4% 321μg	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	1110% 999mg	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	NA	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	888% 1066μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flower Clusters Broccoli	Boiled Spears Frozen Broccoli with Salt	Recommended Dietary Allowance
Calcium	51.4% 514mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	51% 0.46mg	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	118% 9.43mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	63.8% 268mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	107% 2.45mg	151% 3.5mg	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	101% 707mg	84% 589mg	700mg per day for Men 19-50 years
Potassium	102% 3482mg	56.7% 1929mg	3400mg per day for Men 19-50 years
Selenium	58.4% 32μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	19.3% 289mg	186% 2786mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	26.3% 972g	26.3% 972g	3700g per day for Men 19-50 years

Flower Clusters Broccoli VS Boiled Spears Frozen Broccoli With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Flower Clusters Broccoli or Boiled Spears Frozen Broccoli with Salt?

Lets compare vitamin content per 300 calories of Flower Clusters Broccoli vs Boiled Spears Frozen Broccoli with Salt:

• 300 calories of Flower Clusters Broccoli have 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 1.2 times more Vitamin B6, 2.4 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled Spears Frozen Broccoli with Salt.
• Both Flower Clusters Broccoli and Boiled Spears Frozen Broccoli with Salt provide similar amounts of Vitamin B1 per 300 calories.
• Both Raw Flower Clusters Broccoli as well as Boiled and Drained Spears Frozen Broccoli with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Flower Clusters Broccoli vs Boiled Spears Frozen Broccoli with Salt:

• 300 calories of Flower Clusters Broccoli have 1.4 times more Iron, 1.3 times more Magnesium, 1.2 times more Phosphorus, 1.8 times more Potassium, 1.6 times more Selenium and 1.3 times more Zinc than Boiled Spears Frozen Broccoli with Salt.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli with Salt contain 1.4 times more Manganese and 9.6 times more Sodium than Raw Flower Clusters Broccoli.
• Both Flower Clusters Broccoli and Boiled Spears Frozen Broccoli with Salt contain similar levels of Calcium, Copper and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Flower Clusters Broccoli have 3.1 times more Omega 3 than Boiled Spears Frozen Broccoli with Salt.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli with Salt contain 1.3 times more Fiber than Raw Flower Clusters Broccoli.
• Both Flower Clusters Broccoli and Boiled Spears Frozen Broccoli with Salt offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 300 calories.
• Both Raw Flower Clusters Broccoli as well as Boiled and Drained Spears Frozen Broccoli with Salt provide inadequate amounts of Omega 6 in 300 calories.