Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Light Rye Flour

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Light Rye Flour: 84g

Light Rye Flour has 13.7 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 Light Rye Flour?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Light Rye Flour	11%	3%	86%

Macro Nutrients

	Frozen Chopped Broccoli	Light Rye Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	4.36% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	2.48% 0.42g	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	49.6% 64.4g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	1.08% 0.78g	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	0.1% 0.076g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 0.48g	g per day for Men 19-50 years
Fiber	91% 34.6g	17.7% 6.72g	38g per day for Men 19-50 years
Protein	58% 32.4g	14.7% 8.25g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Light Rye Flour	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	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	5.8% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	15% 0.2mg	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	4.83% 19.3μg	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	4.65% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Light Rye Flour	Recommended Dietary Allowance
Calcium	64.6% 646mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	20% 0.18mg	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	9.56% 0.76mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	42.5% 0.98mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	5.54% 188mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	27% 14.8μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	0.11% 1.7mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	0.26% 9.58g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Light Rye Flour Nutrients Per 300 Kcal

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

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

• 300 calories of Frozen Chopped Broccoli have more Vitamin A, 2.2 times more Vitamin B1, 14.6 times more Vitamin B2, 8.1 times more Vitamin B3, 5.8 times more Vitamin B5, 7.6 times more Vitamin B6, 40 times more Vitamin B9, more Vitamin C, 20.2 times more Vitamin E and 188.7 times more Vitamin K than Light Rye Flour.
• 300 calories of Light Rye Flour have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Light Rye Flour have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Frozen Chopped Broccoli have 59.1 times more Calcium, 2.4 times more Copper, 12.2 times more Iron, 7.7 times more Magnesium, 3.5 times more Manganese, 5.3 times more Phosphorus, 13 times more Potassium, 2.2 times more Selenium, 164.8 times more Sodium, 5 times more Zinc and 110.2 times more Water than Light Rye Flour.
• 300 calories of Light Rye Flour lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Broccoli have 17.4 times more Omega 3, 19.9 times more Sugars, 126.6 times more Fructose, 5.1 times more Fiber and 3.9 times more Protein than Light Rye Flour.
• Both Frozen Chopped Broccoli and Light Rye Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Light Rye Flour provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Light Rye Flour provide inadequate amounts of Omega 6 in 300 calories.