Comparing Nutrients in 300 calories Flower Clusters Broccoli VS Broccoli Stalks

Weight per 300 calories

• Flower Clusters Broccoli: 1071g
• Broccoli Stalks: 1071g

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

Which food has more nutrients per 300 calories - Flower Clusters Broccoli or Broccoli Stalks?

Macros Ratio

	Protein	Fat	Carbs
Flower Clusters Broccoli	34%	9%	57%
Broccoli Stalks	33%	9%	58%

Macro Nutrients

	Flower Clusters Broccoli	Broccoli Stalks	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.75g	3.87% 3.75g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	86.4% 1.4g	86.4% 1.4g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	2.4% 0.41g	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	43% 56g	130g per day for Men 19-50 years
Sugars	22% 16g	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	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	NA	38g per day for Men 19-50 years
Protein	57% 32g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Flower Clusters Broccoli	Broccoli Stalks	Recommended Dietary Allowance
Vitamin A	NA	24% 214μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.7mg	58% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.7% 6.84mg	42.7% 6.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	131% 1.7mg	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	190% 761μg	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	1110% 999mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flower Clusters Broccoli	Broccoli Stalks	Recommended Dietary Allowance
Calcium	51.4% 514mg	51.4% 514mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	53.6% 0.48mg	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	118% 9.43mg	8mg per day for Men 19-50 years
Magnesium	63.8% 268mg	63.8% 268mg	420mg per day for Men 19-50 years
Manganese	107% 2.45mg	107% 2.45mg	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	101% 707mg	700mg per day for Men 19-50 years
Potassium	102% 3482mg	102% 3482mg	3400mg per day for Men 19-50 years
Selenium	58.4% 32μg	58.4% 32μg	55μg per day for Men 19-50 years
Sodium	19.3% 289mg	19.3% 289mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	26.3% 972g	26.3% 972g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Flower Clusters Broccoli vs Broccoli Stalks:

Both Raw Flower Clusters Broccoli and Raw Broccoli Stalks have similar amounts of vitamins per 300 kcal
• Both Raw Flower Clusters Broccoli and Raw Broccoli Stalks have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 300 kcal.
• Both Raw Flower Clusters Broccoli as well as Raw Broccoli Stalks have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Flower Clusters Broccoli vs Broccoli Stalks:

Both Raw Flower Clusters Broccoli and Raw Broccoli Stalks have similar amounts of minerals per 300 kcal
• Both Raw Flower Clusters Broccoli and Raw Broccoli Stalks have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Raw Flower Clusters Broccoli and Raw Broccoli Stalks have similar amounts of macro-nutrients per 300 kcal
• Both Raw Flower Clusters Broccoli and Raw Broccoli Stalks have similar amounts of Energy, Fat, Omega 3, Carbohydrate and Protein per 300 kcal.
• Both Raw Flower Clusters Broccoli as well as Raw Broccoli Stalks have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.