Comparing Nutrients in 300 calories Cooked Chopped Frozen Broccoli VS Boiled Escarole

Weight per 300 calories

• Cooked Chopped Frozen Broccoli: 1071g
• Boiled Escarole: 2000g

Cooked Chopped Frozen Broccoli has 1.9 times more energy per 100g than Boiled Escarole. It has very low energy density when compared to other foods. Boiled and Drained Escarole without Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or Boiled Escarole?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Escarole	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	2.63% 0.84g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	8.1% 1.4g	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	47.2% 61.4g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	6.34% 4.6g	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	147% 56g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	209% 1880μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	39% 6.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	330% 16.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	24.6% 0.32mg	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	390% 1560μg	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	477% 430mg	73.3% 66mg	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	53.3% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	3532% 4238μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Escarole	Recommended Dietary Allowance
Calcium	35.4% 354mg	92% 920mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	193% 1.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.35% 134μg	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	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	335% 7.7mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	44.7% 1521mg	144% 4900mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	125% 13.8mg	11mg per day for Men 19-50 years
Water	26.3% 972g	51% 1886g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Boiled Escarole Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or Boiled Escarole?

Lets compare vitamin content per 300 calories of Cooked Chopped Frozen Broccoli vs Boiled Escarole:

• 300 calories of Cooked Chopped Frozen Broccoli have 4.4 times more Vitamin B6, 6.5 times more Vitamin C and 1.8 times more Vitamin E than Boiled Escarole.
• While 300 kcal of Boiled and Drained Escarole without Salt contain 3.4 times more Vitamin A, 2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 5.6 times more Vitamin B5, 2.6 times more Vitamin B9 and 4.5 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Chopped Frozen Broccoli vs Boiled Escarole:

• 300 calories of Cooked Chopped Frozen Broccoli have 1.9 times more Selenium than Boiled Escarole.
• While 300 kcal of Boiled and Drained Escarole without Salt contain 2.6 times more Calcium, 4.8 times more Copper, 2.2 times more Iron, 1.9 times more Magnesium, 3.2 times more Manganese, 3.2 times more Potassium, 3.2 times more Sodium, 4.6 times more Zinc and 1.9 times more Water than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Escarole contain similar levels of Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Chopped Frozen Broccoli have 1.9 times more Omega 3, 3.4 times more Sugars and 1.4 times more Protein than Boiled Escarole.
• While 300 kcal of Boiled and Drained Escarole without Salt contain 9.9 times more Omega 6 and 1.7 times more Fiber than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Escarole offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6