Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Jujube

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Jujube: 380g

Raw Jujube has 3 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is average in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Jujube	5%	2%	93%

Macro Nutrients

	Frozen Chopped Broccoli	Jujube	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	NA	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	NA	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	NA	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	59% 77g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	NA	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	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	% 8.65g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	91% 34.6g	NA	38g per day for Men 19-50 years
Protein	58% 32.4g	8.14% 4.56g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Jujube	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	0.84% 7.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	6.33% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	21.4% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	23.7% 0.31mg	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	NA	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	291% 262mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	94% 14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Jujube	Recommended Dietary Allowance
Calcium	64.6% 646mg	7.97% 79.7mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	31% 0.28mg	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	22.8% 1.82mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	9.04% 38mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	14% 0.32mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	28% 949mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	NA	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	0.76% 11.4mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	8% 296g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Jujube Nutrients Per 300 Kcal

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

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

• 300 calories of Frozen Chopped Broccoli have 79 times more Vitamin A, 8.1 times more Vitamin B1, 7.3 times more Vitamin B2, 1.6 times more Vitamin B3, 4.9 times more Vitamin B6 and 2.5 times more Vitamin C than Jujube.
• 300 calories of Jujube have insufficient amounts of Vitamin A
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Jujube have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Frozen Chopped Broccoli have 8.1 times more Calcium, 1.6 times more Copper, 5.1 times more Iron, 5.5 times more Magnesium, 10.6 times more Manganese, 6.6 times more Phosphorus, 2.6 times more Potassium, 24.3 times more Sodium, 29.2 times more Zinc and 3.6 times more Water than Jujube.
• 300 calories of Jujube lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Broccoli have 7.1 times more Protein than Jujube.
• While 300 kcal of Raw Jujube contain 1.4 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Jujube offer comparable quantities of Energy per 300 calories.