Comparing Nutrients in 300 calories Cooked Chopped Frozen Broccoli VS Golden Raisins

Weight per 300 calories

• Cooked Chopped Frozen Broccoli: 1071g
• Golden Raisins: 100g

Golden Seedless Raisins have 10.8 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is 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 Golden Raisins?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Golden Raisins	4%	1%	95%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Golden Raisins	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.22% 0.038g	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	61.3% 79.8g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	90% 65.5g	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	47.7% 34.6g	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	% 31g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	84.6% 32g	8.66% 3.3g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	5.84% 3.27g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Golden Raisins	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	0.66% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	7.1% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	24.8% 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	0.75% 3μg	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	3.54% 3.2mg	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	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Golden Raisins	Recommended Dietary Allowance
Calcium	35.4% 354mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	25.2% 0.23mg	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	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	8.3% 35mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	9.8% 0.23mg	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	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	44.7% 1521mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	26.3% 972g	0.4% 15g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Golden Raisins Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Cooked Chopped Frozen Broccoli vs Golden Raisins:

• 300 calories of Cooked Chopped Frozen Broccoli have more Vitamin A, 73.9 times more Vitamin B1, 4.6 times more Vitamin B2, 4.3 times more Vitamin B3, 4.3 times more Vitamin B6, 200.7 times more Vitamin B9, 134.7 times more Vitamin C, 118.3 times more Vitamin E and 270.6 times more Vitamin K than Golden Raisins.
• 300 calories of Golden Raisins have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Golden Seedless Raisins have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Chopped Frozen Broccoli vs Golden Raisins:

• 300 calories of Cooked Chopped Frozen Broccoli have 5.5 times more Calcium, 1.6 times more Copper, 6.7 times more Iron, 4 times more Magnesium, 10.6 times more Manganese, 5.2 times more Phosphorus, 2 times more Potassium, 10.8 times more Selenium, 4.9 times more Sodium, 8.1 times more Zinc and 65.5 times more Water than Golden Raisins.
• 300 calories of Golden Raisins lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Chopped Frozen Broccoli have 23.8 times more Omega 3, 9.8 times more Fiber and 10.2 times more Protein than Golden Raisins.
• While 300 kcal of Golden Seedless Raisins contain 1.4 times more Carbohydrate and 4.2 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Golden Raisins offer comparable quantities of Energy per 300 calories.
• 300 calories of Golden Raisins provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Golden Seedless Raisins provide inadequate amounts of Omega 6 in 300 calories.