Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Millet Flour

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Millet Flour: 78.5g

Millet flour has 14.7 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.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Millet Flour	11%	10%	79%

Macro Nutrients

	Frozen Chopped Broccoli	Millet Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	3.44% 3.34g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	11.8% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	45.4% 59g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	1.8% 1.3g	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	0% 0g	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	% 0.99g	g per day for Men 19-50 years
Sucrose	NA	% 0.24g	g per day for Men 19-50 years
Fiber	91% 34.6g	7.23% 2.75g	38g per day for Men 19-50 years
Protein	58% 32.4g	15% 8.44g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Millet Flour	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	29.5% 4.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	22.5% 0.29mg	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	8.25% 33μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	723% 651mg	0% 0mg	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	0.58% 0.086mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	0.52% 0.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Millet Flour	Recommended Dietary Allowance
Calcium	64.6% 646mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	46.7% 0.42mg	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	38.7% 3.1mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	22.3% 93mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	34.2% 0.79mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	46.7% 25.7μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	0.21% 3.14mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	18.8% 2.07mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	0.18% 6.8g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Millet Flour Nutrients Per 300 Kcal

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

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

• 300 calories of Frozen Chopped Broccoli have 1.9 times more Vitamin B1, 19.3 times more Vitamin B2, 3.2 times more Vitamin B5, 5.1 times more Vitamin B6, 23.4 times more Vitamin B9, more Vitamin C, 163 times more Vitamin E and 1489.4 times more Vitamin K than Millet Flour.
• Both Frozen Chopped Broccoli and Millet Flour provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Millet Flour have insufficient amounts of Vitamin B2, Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Millet Flour:

• 300 calories of Frozen Chopped Broccoli have 58.8 times more Calcium, 3 times more Iron, 2.2 times more Magnesium, 4.3 times more Manganese, 2.6 times more Phosphorus, 13.9 times more Potassium, 1.3 times more Selenium, 88.2 times more Sodium, 2.7 times more Zinc and 155 times more Water than Millet Flour.
• Both Frozen Chopped Broccoli and Millet Flour contain similar levels of Copper per 300 calories.
• 300 calories of Millet Flour lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Broccoli have 35.1 times more Omega 3, 11.9 times more Sugars, more Fructose, 12.6 times more Fiber and 3.8 times more Protein than Millet Flour.
• While 300 kcal of Millet flour contain 5.6 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Millet Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6
• 300 calories of Millet Flour provide inadequate amounts of Omega 3