Comparing Nutrients in 300 calories Cooked Chopped Frozen Broccoli VS Wheat Bran

Weight per 300 calories

• Cooked Chopped Frozen Broccoli: 1071g
• Wheat Bran: 139g

Crude Wheat Bran has 7.7 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 Wheat Bran?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Wheat Bran	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	6.1% 5.9g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	2.73% 0.88g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	16.7% 2.83g	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	69% 89.6g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	0.79% 0.57g	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	156% 59.4g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Wheat Bran	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	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	61.6% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	60.6% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	139% 1.8mg	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	27.4% 110μg	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	13.8% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	2.2% 2.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Wheat Bran	Recommended Dietary Allowance
Calcium	35.4% 354mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	154% 1.4mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	202% 849mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	694% 16mg	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	201% 1407mg	700mg per day for Men 19-50 years
Potassium	44.7% 1521mg	48.3% 1642mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	0.19% 2.78mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	92% 10mg	11mg per day for Men 19-50 years
Water	26.3% 972g	0.37% 13.7g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Wheat Bran Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Cooked Chopped Frozen Broccoli vs Wheat Bran:

• 300 calories of Cooked Chopped Frozen Broccoli have more Vitamin A, 5.5 times more Vitamin B9, more Vitamin C, 6.8 times more Vitamin E and 357.7 times more Vitamin K than Wheat Bran.
• While 300 kcal of Crude Wheat Bran contain 3.8 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Wheat Bran provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 300 calories.
• 300 calories of Wheat Bran have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Crude Wheat Bran have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Chopped Frozen Broccoli vs Wheat Bran:

• 300 calories of Cooked Chopped Frozen Broccoli have 3.5 times more Calcium, 42.4 times more Sodium and 70.8 times more Water than Wheat Bran.
• While 300 kcal of Crude Wheat Bran contain 3.8 times more Copper, 2.2 times more Iron, 6.1 times more Magnesium, 6.7 times more Manganese, 2.7 times more Phosphorus, 14.4 times more Selenium and 3.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Wheat Bran contain similar levels of Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Chopped Frozen Broccoli have 1.9 times more Omega 3, 27.7 times more Sugars and 1.5 times more Protein than Wheat Bran.
• While 300 kcal of Crude Wheat Bran contain 4.6 times more Fat, 20.3 times more Omega 6, 1.6 times more Carbohydrate and 1.8 times more Fiber than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Wheat Bran offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6