Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Cucumber

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Cucumber: 2000g

Frozen Chopped Broccoli has 1.7 times more energy per 100g than Cucumber. It has very low energy density when compared to other foods. Raw Whole Cucumber having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cucumber	14%	5%	81%

Macro Nutrients

	Frozen Chopped Broccoli	Cucumber	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	3.3% 0.56g	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	56% 72.6g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	46% 33.4g	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	24% 17.4g	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	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	91% 34.6g	26.3% 10g	38g per day for Men 19-50 years
Protein	58% 32.4g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cucumber	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	64% 19.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	193% 773μg	35% 140μg	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	62.2% 56mg	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	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	273% 328μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cucumber	Recommended Dietary Allowance
Calcium	64.6% 646mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.65% 26μg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	68.7% 1.58mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	165% 74.4μg	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	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	86.5% 2940mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	51.5% 1905g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Cucumber Nutrients Per 300 Kcal

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

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

• 300 calories of Frozen Chopped Broccoli have 6 times more Vitamin A, 1.7 times more Vitamin B2, 2.8 times more Vitamin B3, 1.9 times more Vitamin B6, 5.5 times more Vitamin B9, 11.6 times more Vitamin C, 23.5 times more Vitamin E and 2.9 times more Vitamin K than Cucumber.
• While 300 kcal of Raw Whole Cucumber contain 1.6 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cucumber provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Cucumber have insufficient amounts of Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Frozen Chopped Broccoli have 2 times more Calcium, 1.7 times more Iron, 2.1 times more Manganese, 1.2 times more Phosphorus, 5.4 times more Selenium, 6.9 times more Sodium and 1.4 times more Zinc than Cucumber.
• While 300 kcal of Raw Whole Cucumber contain 1.9 times more Copper, 1.3 times more Magnesium and 1.8 times more Water than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cucumber contain similar levels of Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Broccoli have 12.1 times more Omega 3, 3.5 times more Fiber and 2.5 times more Protein than Cucumber.
• While 300 kcal of Raw Whole Cucumber contain 1.3 times more Carbohydrate, 2.1 times more Sugars and 1.8 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cucumber offer comparable quantities of Energy per 300 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Whole Cucumber provide inadequate amounts of Omega 6 in 300 calories.