Comparing Nutrients in 300 calories Cooked Chopped Frozen Broccoli VS Boiled Potherb Jute

Weight per 300 calories

• Cooked Chopped Frozen Broccoli: 1071g
• Boiled Potherb Jute: 811g

Boiled and Drained Potherb Jute has 1.3 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is low 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 Boiled Potherb Jute?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	1.67% 1.62g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	4.5% 0.76g	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	45.5% 59g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	11% 8.1g	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	42.7% 16.2g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	233% 2100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	61.5% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	120% 1.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	356% 4.62mg	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	211% 843μg	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	297% 268mg	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	38% 5.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	730% 876μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	35.4% 354mg	171% 1711mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	230% 2.07mg	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	318% 25.5mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	120% 503mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	43.4% 1mg	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	83.4% 584mg	700mg per day for Men 19-50 years
Potassium	44.7% 1521mg	131% 4459mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	5.95% 89mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	58.2% 6.4mg	11mg per day for Men 19-50 years
Water	26.3% 972g	19% 707g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Broccoli has 5 times more Vitamin B5, 1.6 times more Vitamin C and 2.5 times more Vitamin E than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 3.8 times more Vitamin A, 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 3.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Boiled and Drained Potherb Jute have similar amounts of Vitamin K per 300 kcal.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled Chopped Frozen Broccoli has 2.4 times more Manganese, 1.3 times more Sodium and 1.4 times more Water than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 4.8 times more Calcium, 5.7 times more Copper, 3.9 times more Iron, 3.6 times more Magnesium, 2.9 times more Potassium and 2.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Boiled and Drained Potherb Jute have similar amounts of Phosphorus and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Chopped Frozen Broccoli has 27.8 times more Omega 3, 1.9 times more Sugars and 2 times more Fiber than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 5.5 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Boiled and Drained Potherb Jute have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Potherb Jute have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.