Comparing Nutrients in 300 calories Cooked Chopped Frozen Broccoli VS Seasoned Dry Bread Crumbs

Weight per 300 calories

• Cooked Chopped Frozen Broccoli: 1071g
• Seasoned Dry Bread Crumbs: 78.3g

Seasoned Grated Dry Bread Crumbs have 13.7 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is high in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or Seasoned Dry Bread Crumbs ?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	9.6% 1.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.27% 0.78mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	41.3% 53.6g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	6.2% 4.5g	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	2.14% 1.55g	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	% 1.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	84.6% 32g	10% 3.84g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	0.87% 7.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	62.7% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	30% 4.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	9.76% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	10.3% 0.13mg	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	150% 600μg	23.3% 93μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.4% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	477% 430mg	2.35% 2.1mg	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	94% 14mg	1.36% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	35.4% 354mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	21.2% 0.19mg	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	81.7% 6.54mg	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	8.58% 36mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	33.5% 0.77mg	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	75% 525mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	44.7% 1521mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	35% 19.3μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	110% 1645mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	10% 1.12mg	11mg per day for Men 19-50 years
Water	26.3% 972g	0.13% 4.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Chopped Frozen Broccoli vs Seasoned Dry Bread Crumbs :

• Boiled Chopped Frozen Broccoli has 69.8 times more Vitamin A, 2.7 times more Vitamin B2, 6 times more Vitamin B5, 10.4 times more Vitamin B6, 6.4 times more Vitamin B9, 203.2 times more Vitamin C, 69.4 times more Vitamin E and 26.2 times more Vitamin K than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 1.3 times more Vitamin B1 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Seasoned Grated Dry Bread Crumbs have similar amounts of Vitamin B3 per 300 kcal.
• Both Boiled Chopped Frozen Broccoli as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Chopped Frozen Broccoli vs Seasoned Dry Bread Crumbs :

• Boiled Chopped Frozen Broccoli has 2.5 times more Calcium, 1.9 times more Copper, 1.7 times more Iron, 3.9 times more Magnesium, 3.1 times more Manganese, 3.8 times more Phosphorus, 8.4 times more Potassium, 2.7 times more Zinc and 195.4 times more Water than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 2.6 times more Selenium and 14 times more Sodium than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 300 calories:

• Boiled Chopped Frozen Broccoli has 2.7 times more Omega 3, 3.5 times more Sugars, 8.4 times more Fiber and 3 times more Protein than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 3.3 times more Fat, 5.6 times more Saturated Fat and 11.7 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Seasoned Grated Dry Bread Crumbs have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled Chopped Frozen Broccoli as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.