Comparing Nutrients in 300 calories Cooked Chopped Frozen Broccoli VS Rye Reduced-calorie Bread

Weight per 300 calories

• Cooked Chopped Frozen Broccoli: 1071g
• Rye Reduced-calorie Bread: 148g

Rye Reduced-calorie Bread has 7.3 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is above average in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or Rye Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	4.4% 4.3g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	6.17% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	46% 60g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	4.67% 3.4g	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	84.6% 32g	46.7% 17.7g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	8.78% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	8.75% 0.11mg	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	21.4% 85.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.46% 0.059μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	477% 430mg	0.66% 0.59mg	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	2.76% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	0.74% 0.89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	35.4% 354mg	11.2% 112mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	22% 0.2mg	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	81.7% 6.54mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	7.74% 32.5mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	29% 0.67mg	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	16.5% 115mg	700mg per day for Men 19-50 years
Potassium	44.7% 1521mg	4.26% 145mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	75% 41.2μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	50.5% 758mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	8.87% 0.98mg	11mg per day for Men 19-50 years
Water	26.3% 972g	1.84% 68g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Rye Reduced-calorie Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or Rye Reduced-calorie Bread?

Lets compare vitamin content per 300 calories of Cooked Chopped Frozen Broccoli vs Rye Reduced-calorie Bread:

• 300 calories of Cooked Chopped Frozen Broccoli have more Vitamin A, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 6.7 times more Vitamin B5, 12.2 times more Vitamin B6, 7 times more Vitamin B9, 726.8 times more Vitamin C, 34.2 times more Vitamin E and 1064.5 times more Vitamin K than Rye Reduced-calorie Bread.
• Both Cooked Chopped Frozen Broccoli and Rye Reduced-calorie Bread provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Chopped Frozen Broccoli vs Rye Reduced-calorie Bread:

• 300 calories of Cooked Chopped Frozen Broccoli have 3.1 times more Calcium, 1.9 times more Copper, 1.4 times more Iron, 4.3 times more Magnesium, 3.6 times more Manganese, 4.6 times more Phosphorus, 10.5 times more Potassium, 3.1 times more Zinc and 14.3 times more Water than Rye Reduced-calorie Bread.
• While 300 kcal of Rye Reduced-calorie Bread contain 5.5 times more Selenium and 6.4 times more Sodium than Boiled Chopped Frozen Broccoli.
• 300 calories of Rye Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Chopped Frozen Broccoli have 7.4 times more Omega 3, 4.7 times more Sugars, 1.8 times more Fiber and 2.5 times more Protein than Rye Reduced-calorie Bread.
• While 300 kcal of Rye Reduced-calorie Bread contain 7.5 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Rye Reduced-calorie Bread offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6
• 300 calories of Rye Reduced-calorie Bread provide inadequate amounts of Omega 3