Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Peeled Cucumber

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Peeled Cucumber: 3000g

Frozen Chopped Broccoli has 2.6 times more energy per 100g than Peeled Cucumber. It has very low energy density when compared to other foods. Raw Peeled Cucumber having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Peeled Cucumber?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Frozen Chopped Broccoli	Peeled Cucumber	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	7.3% 2.34g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	50% 64.8g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	57% 41.4g	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	13.2% 9.58g	31% 22.5g	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	% 8.65g	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	91% 34.6g	55.3% 21g	38g per day for Men 19-50 years
Protein	58% 32.4g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	6.94% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	118% 1.53mg	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	193% 773μg	105% 420μg	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	723% 651mg	107% 96mg	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	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Peeled Cucumber	Recommended Dietary Allowance
Calcium	64.6% 646mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	237% 2.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	117% 9.35mg	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	95% 2.2mg	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	82.4% 577mg	90% 630mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	120% 4080mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	78.4% 2902g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Peeled Cucumber Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Peeled Cucumber?

Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Peeled Cucumber:

• 300 calories of Frozen Chopped Broccoli have 5 times more Vitamin A, 1.5 times more Vitamin B2, 4.9 times more Vitamin B3, 1.8 times more Vitamin B9, 6.8 times more Vitamin C, 15.6 times more Vitamin E and 4.3 times more Vitamin K than Peeled Cucumber.
• While 300 kcal of Raw Peeled Cucumber contain 1.5 times more Vitamin B1 and 2.2 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Peeled Cucumber provide similar amounts of Vitamin B6 per 300 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Peeled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Peeled Cucumber:

• 300 calories of Frozen Chopped Broccoli have 1.5 times more Calcium, 1.4 times more Iron, 1.5 times more Manganese, 10.8 times more Selenium and 4.6 times more Sodium than Peeled Cucumber.
• While 300 kcal of Raw Peeled Cucumber contain 4.9 times more Copper, 1.7 times more Magnesium, 1.7 times more Potassium and 2.7 times more Water than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Peeled Cucumber contain similar levels of Phosphorus and Zinc per 300 calories.
• 300 calories of Peeled Cucumber lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Broccoli have 4 times more Omega 3, 1.6 times more Fiber and 1.8 times more Protein than Peeled Cucumber.
• While 300 kcal of Raw Peeled Cucumber contain 4.6 times more Saturated Fat, 2.7 times more Sugars and 2.3 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Peeled Cucumber offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Peeled Cucumber provide inadequate amounts of Omega 6 in 300 calories.