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

Weight per 300 calories

• Flower Clusters Broccoli: 1071g
• Boiled Butterbur with Salt: 3750g

Flower Clusters Broccoli have 3.5 times more energy per 100g than Boiled Butterbur with Salt. It has very low energy density when compared to other foods. Boiled and Drained Butterbur with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Flower Clusters Broccoli	34%	9%	57%
Boiled Butterbur with Salt	9%	2%	89%

Macro Nutrients

	Flower Clusters Broccoli	Boiled Butterbur 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	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	NA	32g per day for Men 19-50 years
Omega 3	86.4% 1.4g	NA	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	NA	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	62.3% 81g	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	15.4% 8.63g	56g per day for Men 19-50 years

Vitamins

	Flower Clusters Broccoli	Boiled Butterbur with Salt	Recommended Dietary Allowance
Vitamin A	NA	4.17% 37.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.7mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.7% 6.84mg	23.4% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	150% 1.95mg	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	37.5% 150μg	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	788% 709mg	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	Boiled Butterbur with Salt	Recommended Dietary Allowance
Calcium	51.4% 514mg	221% 2213mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	246% 2.2mg	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	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	63.8% 268mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	107% 2.45mg	254% 5.85mg	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	37.5% 263mg	700mg per day for Men 19-50 years
Potassium	102% 3482mg	390% 13275mg	3400mg per day for Men 19-50 years
Selenium	58.4% 32μg	61.4% 33.8μg	55μg per day for Men 19-50 years
Sodium	19.3% 289mg	600% 9000mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	30.7% 3.38mg	11mg per day for Men 19-50 years
Water	26.3% 972g	98% 3626g	3700g per day for Men 19-50 years

Flower Clusters Broccoli VS Boiled Butterbur With Salt Nutrients Per 300 Kcal

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

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

• 300 calories of Flower Clusters Broccoli have 1.9 times more Vitamin B1, 3.4 times more Vitamin B2, 1.8 times more Vitamin B3, 8.5 times more Vitamin B5, 5.1 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled Butterbur with Salt.
• Both Flower Clusters Broccoli and Boiled Butterbur with Salt provide similar amounts of Vitamin B6 per 300 calories.
• Both Raw Flower Clusters Broccoli as well as Boiled and Drained Butterbur 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 Butterbur with Salt:

• 300 calories of Flower Clusters Broccoli have 2.5 times more Iron, 2.7 times more Phosphorus and 1.3 times more Zinc than Boiled Butterbur with Salt.
• While 300 kcal of Boiled and Drained Butterbur with Salt contain 4.3 times more Calcium, 4.6 times more Copper, 2.4 times more Manganese, 3.8 times more Potassium, 31.1 times more Sodium and 3.7 times more Water than Raw Flower Clusters Broccoli.
• Both Flower Clusters Broccoli and Boiled Butterbur with Salt contain similar levels of Magnesium and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Flower Clusters Broccoli have 3.7 times more Protein than Boiled Butterbur with Salt.
• While 300 kcal of Boiled and Drained Butterbur with Salt contain 1.5 times more Carbohydrate than Raw Flower Clusters Broccoli.
• Both Flower Clusters Broccoli and Boiled Butterbur with Salt offer comparable quantities of Energy per 300 calories.