Comparing Nutrients in 300 calories Cooked Chopped Frozen Broccoli VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Weight per 300 calories

• Cooked Chopped Frozen Broccoli: 1071g
• Pie Crust, Cookie-type, Graham Cracker, Ready Crust: 60g

Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 17.9 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is very high 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 Pie Crust, Cookie-type, Graham Cracker, Ready Crust?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	15.3% 15g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	9.35% 3g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	5.67% 0.96g	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	29.6% 38.5g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	15% 11g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	84.6% 32g	3% 1.14g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	5.45% 3.05g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	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	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	2.13% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	3.5% 0.046mg	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	9.73% 39μg	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	0% 0mg	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	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	35.4% 354mg	1.74% 17.4mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	15% 0.13mg	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	19.5% 1.56mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	3.28% 13.8mg	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	10% 70mg	700mg per day for Men 19-50 years
Potassium	44.7% 1521mg	2% 67.7mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	19% 282mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	26.3% 972g	0.071% 2.6g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or Pie Crust, Cookie-type, Graham Cracker, Ready Crust?

Lets compare vitamin content per 300 calories of Cooked Chopped Frozen Broccoli vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 300 calories of Cooked Chopped Frozen Broccoli have more Vitamin A, 5.3 times more Vitamin B1, 6.8 times more Vitamin B2, 2.5 times more Vitamin B3, 27.5 times more Vitamin B5, 30.6 times more Vitamin B6, 15.4 times more Vitamin B9, more Vitamin C, 12.8 times more Vitamin E and 72.3 times more Vitamin K than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• 300 calories of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Chopped Frozen Broccoli vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 300 calories of Cooked Chopped Frozen Broccoli have 20.4 times more Calcium, 2.7 times more Copper, 4.2 times more Iron, 10.1 times more Magnesium, 3.1 times more Manganese, 7.5 times more Phosphorus, 22.5 times more Potassium, 4.8 times more Selenium, 4 times more Zinc and 371.5 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 300 kcal of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 2.4 times more Sodium than Boiled Chopped Frozen Broccoli.
• 300 calories of Pie Crust, Cookie-type, Graham Cracker, Ready Crust lack sufficient amounts of Calcium, Magnesium, Potassium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Chopped Frozen Broccoli have 12.5 times more Omega 3, 1.5 times more Carbohydrate, 1.5 times more Sugars, 28.3 times more Fiber and 10.9 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 300 kcal of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 11.6 times more Fat and 15.5 times more Saturated Fat than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pie Crust, Cookie-type, Graham Cracker, Ready Crust offer comparable quantities of Energy per 300 calories.
• 300 calories of Pie Crust, Cookie-type, Graham Cracker, Ready Crust provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled Chopped Frozen Broccoli as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust provide inadequate amounts of Omega 6 in 300 calories.