Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Dried Oriental Radishes

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Dried Oriental Radishes: 111g

Dried Oriental Radishes have 10.4 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 Dried Oriental Radishes?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Dried Oriental Radishes	11%	2%	87%

Macro Nutrients

	Frozen Chopped Broccoli	Dried Oriental Radishes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.76% 0.13g	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% 70g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	57% 41.3g	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	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	69.6% 26.5g	38g per day for Men 19-50 years
Protein	58% 32.4g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Dried Oriental Radishes	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	52.6% 0.68mg	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	81.6% 327μg	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	0% 0mg	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	0.074% 0.011mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Dried Oriental Radishes	Recommended Dietary Allowance
Calcium	64.6% 646mg	69.6% 696mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	201% 1.8mg	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	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	45% 188mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	26% 0.6mg	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	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	114% 3868mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	1.4% 0.77μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	20.5% 308mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	0.59% 21.8g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Dried Oriental Radishes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Dried Oriental Radishes?

Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Dried Oriental Radishes:

• 300 calories of Frozen Chopped Broccoli have more Vitamin A, 2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2.2 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C, 1271.6 times more Vitamin E and 187.8 times more Vitamin K than Dried Oriental Radishes.
• 300 calories of Dried Oriental Radishes have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Oriental Radishes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Dried Oriental Radishes:

• 300 calories of Frozen Chopped Broccoli have 1.3 times more Iron, 5.7 times more Manganese, 2.6 times more Phosphorus, 41.7 times more Selenium, 2.3 times more Zinc and 48.4 times more Water than Dried Oriental Radishes.
• While 300 kcal of Dried Oriental Radishes contain 4.1 times more Copper and 1.6 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Dried Oriental Radishes contain similar levels of Calcium, Magnesium and Sodium per 300 calories.
• 300 calories of Dried Oriental Radishes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Broccoli have 5.3 times more Omega 3, 1.3 times more Fiber and 3.7 times more Protein than Dried Oriental Radishes.
• While 300 kcal of Dried Oriental Radishes contain 1.3 times more Carbohydrate and 2.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Dried Oriental Radishes offer comparable quantities of Energy per 300 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Oriental Radishes provide inadequate amounts of Omega 6 in 300 calories.