Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Eggplant

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Eggplant: 1200g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Eggplant	13%	6%	81%

Macro Nutrients

	Frozen Chopped Broccoli	Eggplant	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	2.23% 2.16g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	9.75% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	4.45% 0.76g	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	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	58.4% 42.4g	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	25.5% 18.5g	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	% 3.12g	g per day for Men 19-50 years
Fiber	91% 34.6g	95% 36g	38g per day for Men 19-50 years
Protein	58% 32.4g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Eggplant	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	48.7% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	67.4% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	77.5% 1mg	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	66% 264μg	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	29.3% 26.4mg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Eggplant	Recommended Dietary Allowance
Calcium	64.6% 646mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	108% 0.97mg	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	117% 9.35mg	34.5% 2.76mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	121% 2.8mg	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	41% 288mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	81% 2748mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	6.55% 3.6μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	30% 1108g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Eggplant Nutrients Per 300 Kcal

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

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

• 300 calories of Frozen Chopped Broccoli have 50 times more Vitamin A, 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.5 times more Vitamin B6, 2.9 times more Vitamin B9, 24.7 times more Vitamin C, 3.9 times more Vitamin E and 22.3 times more Vitamin K than Eggplant.
• While 300 kcal of Raw Eggplant contain 1.4 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Eggplant provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Eggplant have insufficient amounts of Vitamin A
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Eggplant have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Frozen Chopped Broccoli have 6 times more Calcium, 3.4 times more Iron, 1.2 times more Magnesium, 1.2 times more Manganese, 2 times more Phosphorus, 9 times more Selenium, 11.5 times more Sodium and 2.9 times more Zinc than Eggplant.
• While 300 kcal of Raw Eggplant contain 2.2 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Eggplant contain similar levels of Potassium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Broccoli have 7.8 times more Omega 3 and 2.8 times more Protein than Eggplant.
• While 300 kcal of Raw Eggplant contain 1.3 times more Carbohydrate, 2.7 times more Sugars and 1.9 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Eggplant offer comparable quantities of Energy and Fiber per 300 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Eggplant provide inadequate amounts of Omega 6 in 300 calories.