Comparing Nutrients in 300 calories Cooked Chopped Frozen Broccoli VS Fruit butters, apple

Weight per 300 calories

• Cooked Chopped Frozen Broccoli: 1071g
• Fruit butters, apple: 173g

Fruit butters, apple have 6.2 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 Fruit butters, apple?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Fruit butters, apple	1%	2%	97%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Fruit butters, apple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	1.84% 0.029g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.67% 0.11g	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	56.7% 73.6g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	84.4% 61.2g	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	6.85% 2.6g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	1.2% 0.68g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Fruit butters, apple	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	0.19% 1.73μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	2.53% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	0.82% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	4.94% 0.064mg	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	0.43% 1.73μg	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	1.16% 1.04mg	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	0.58% 0.087mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Fruit butters, apple	Recommended Dietary Allowance
Calcium	35.4% 354mg	2.43% 24.3mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	15.4% 0.14mg	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	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	1.65% 6.94mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	23.7% 0.55mg	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	2% 14mg	700mg per day for Men 19-50 years
Potassium	44.7% 1521mg	4.64% 158mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	1.26% 0.69μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	1.73% 26mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	0.95% 0.1mg	11mg per day for Men 19-50 years
Water	26.3% 972g	2.65% 98g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Fruit Butters, Apple Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or Fruit butters, apple?

Lets compare vitamin content per 300 calories of Cooked Chopped Frozen Broccoli vs Fruit butters, apple:

• 300 calories of Cooked Chopped Frozen Broccoli have 315.1 times more Vitamin A, 37.8 times more Vitamin B1, 26.3 times more Vitamin B2, 37.2 times more Vitamin B3, 34.5 times more Vitamin B5, 21.7 times more Vitamin B6, 346 times more Vitamin B9, 412.9 times more Vitamin C, 163.1 times more Vitamin E and 604.8 times more Vitamin K than Fruit butters, apple.
• 300 calories of Fruit butters, apple have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Fruit butters, apple have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Chopped Frozen Broccoli vs Fruit butters, apple:

• 300 calories of Cooked Chopped Frozen Broccoli have 14.6 times more Calcium, 2.6 times more Copper, 12.2 times more Iron, 20.1 times more Magnesium, 4.4 times more Manganese, 37.8 times more Phosphorus, 9.6 times more Potassium, 10.8 times more Selenium, 4.5 times more Sodium, 28.8 times more Zinc and 9.9 times more Water than Fruit butters, apple.
• 300 calories of Fruit butters, apple lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Chopped Frozen Broccoli have 15.3 times more Omega 3, 12.4 times more Fiber and 49.1 times more Protein than Fruit butters, apple.
• While 300 kcal of Fruit butters, apple contain 1.3 times more Carbohydrate and 3.9 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Fruit butters, apple offer comparable quantities of Energy per 300 calories.
• 300 calories of Fruit butters, apple provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Fruit butters, apple provide inadequate amounts of Omega 6 in 300 calories.