Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Snacks, fruit leather, rolls

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Snacks, fruit leather, rolls: 81g

Snacks, fruit leather, rolls have 14.3 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 Snacks, fruit leather, rolls?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, fruit leather, rolls	0%	7%	93%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	2.5% 2.43g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	6.06% 0.097g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	2.05% 0.35g	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	53.4% 69.4g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	55% 39.8g	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	0% 0g	38g per day for Men 19-50 years
Protein	58% 32.4g	0.14% 0.081g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	0.54% 4.85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	5.66% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	1.24% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	0.51% 0.081mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	0.47% 0.023mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	18.7% 0.24mg	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	0.4% 1.6μg	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	108% 97mg	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	3% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	12.3% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Calcium	64.6% 646mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	15.4% 0.14mg	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	10.2% 0.82mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	3.85% 16mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	6.47% 0.15mg	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	3.6% 25mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	0.59% 0.32μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	17% 256mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	1.4% 0.15mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	0.22% 8.25g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Snacks, Fruit Leather, Rolls Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Snacks, fruit leather, rolls?

Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Snacks, fruit leather, rolls:

• 300 calories of Frozen Chopped Broccoli have 123.7 times more Vitamin A, 9 times more Vitamin B1, 68.5 times more Vitamin B2, 67.1 times more Vitamin B3, 137.3 times more Vitamin B5, 6.2 times more Vitamin B6, 478 times more Vitamin B9, 6.7 times more Vitamin C, 31.1 times more Vitamin E and 63.6 times more Vitamin K than Snacks, fruit leather, rolls.
• 300 calories of Snacks, fruit leather, rolls have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, fruit leather, rolls have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Snacks, fruit leather, rolls:

• 300 calories of Frozen Chopped Broccoli have 25 times more Calcium, 3.2 times more Copper, 11.4 times more Iron, 12.8 times more Magnesium, 22.8 times more Manganese, 23 times more Phosphorus, 10.3 times more Potassium, 99.9 times more Selenium, 36 times more Zinc and 127.9 times more Water than Snacks, fruit leather, rolls.
• Both Frozen Chopped Broccoli and Snacks, fruit leather, rolls contain similar levels of Sodium per 300 calories.
• 300 calories of Snacks, fruit leather, rolls lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Broccoli have 12.5 times more Omega 3, more Fiber and 401 times more Protein than Snacks, fruit leather, rolls.
• While 300 kcal of Snacks, fruit leather, rolls contain 1.3 times more Carbohydrate and 2.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Snacks, fruit leather, rolls offer comparable quantities of Energy per 300 calories.
• 300 calories of Snacks, fruit leather, rolls provide inadequate amounts of Fiber and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, fruit leather, rolls provide inadequate amounts of Omega 6 in 300 calories.