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Comparing Nutrients in 300 calories Frozen Chopped BroccoliVS Bread, whole-wheat, prepared from recipe

Weight per 300 calories

Frozen Chopped Broccoli
1154g
Bread, whole-wheat, prepared from recipe
108g

Bread, whole-wheat, prepared from recipe has 10.7 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Bread, whole-wheat, prepared from recipe?

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli
34%
8%
58%
Bread, whole-wheat, prepared from recipe
12%
17%
71%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
3.45%3.35g
Fat
6%5.83g
3.35 gvs5.83 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.6%0.51g
Saturated Fat
2.7%0.86g
0.51 gvs0.86 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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75.7%1.2g
Omega 3
21.4%0.34g
1.2 gvs0.34 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.1%0.36g
Omega 6
16.6%2.83g
0.36 gvs2.83 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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42.4%55g
Carbohydrate
42.7%55.5g
55 gvs55.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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21.5%15.6g
Sugars
5.7%4.14g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
15.6 gvs4.14 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
13.2%9.58g
Fructose
NA
≤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]
9.58 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%8.65g
Glucose
NA
8.65 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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91%34.6g
Fiber
17%6.47g
34.6 gvs6.47 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
58%32.4g
Protein
16%9.06g
32.4 gvs9.06 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

66.7%600μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
600 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
51%0.61mg
Vitamin B1
27.2%0.33mg
Thiamine
0.61 mgvs0.33 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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85.2%1.1mg
Vitamin B2
19%0.24mg
Riboflavin
1.1 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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34%5.42mg
Vitamin B3
27%4.3mg
Niacin, nicotinic acid, niacinamide
5.42 mgvs4.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
64.4%3.2mg
Vitamin B5
10.2%0.51mg
Pantothenic acid
3.2 mgvs0.51 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
115%1.5mg
Vitamin B6
16.5%0.21mg
Pyridoxine
1.5 mgvs0.21 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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193%773μg
Vitamin B9
17.5%70μg
Folates and Folic Acid
773 μgvs70 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
723%651mg
Vitamin C
0%0mg
Ascorbic acid
651 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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94%14mg
Vitamin E
5.47%0.82mg
Tocopherols and Tocotrienols
14 mgvs0.82 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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780%936μg
Vitamin K
8.45%10μg
Phytomenadione or phylloquinone
936 μgvs10 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

64.6%646mg
Calcium
3.56%35.6mg
646 mgvs35.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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48.7%0.44mg
Copper
30.3%0.27mg
0.44 mgvs0.27 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
117%9.35mg
Iron
42%3.35mg
9.35 mgvs3.35 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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49.5%208mg
Magnesium
21%87.4mg
208 mgvs87.4 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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147%3.4mg
Manganese
88.3%2.03mg
3.4 mgvs2.03 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
82.4%577mg
Phosphorus
29%202mg
577 mgvs202 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
72%2446mg
Potassium
9.97%339mg
2446 mgvs339 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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58.7%32.3μg
Selenium
75.7%41.7μg
32.3 μgvs41.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
18.5%277mg
Sodium
25%373mg
277 mgvs373 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
50.3%5.54mg
Zinc
14.7%1.6mg
5.54 mgvs1.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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28.5%1055g
Water
0.95%35.3g
1055 gvs35.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Bread, whole-wheat, prepared from recipe:
Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Bread, whole-wheat, prepared from recipe:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: