Comparing Nutrients in 300 calories Boiled Spears Frozen Broccoli VS Seasoned Dry Bread Crumbs

Weight per 300 calories

• Boiled Spears Frozen Broccoli: 1071g
• Seasoned Dry Bread Crumbs: 78.3g

Seasoned Grated Dry Bread Crumbs have 13.7 times more energy per unit of mass than Boiled and Drained Spears Frozen Broccoli, which is high in comparison to other foods. Boiled Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Spears Frozen Broccoli or Seasoned Dry Bread Crumbs ?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	9.6% 1.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.27% 0.78mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	41.3% 53.6g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	6.2% 4.5g	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	NA	2.14% 1.55g	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	NA	% 1.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	84.6% 32g	10% 3.84g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	0.87% 7.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	62.7% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	30% 4.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	9.76% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	10.3% 0.13mg	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	80.4% 321μg	23.3% 93μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.4% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	477% 430mg	2.35% 2.1mg	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	1.36% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	54.6% 546mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	21.2% 0.19mg	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	81.7% 6.54mg	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	8.58% 36mg	420mg per day for Men 19-50 years
Manganese	151% 3.5mg	33.5% 0.77mg	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	84% 589mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	56.7% 1929mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	35% 19.3μg	55μg per day for Men 19-50 years
Sodium	17% 257mg	110% 1645mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	10% 1.12mg	11mg per day for Men 19-50 years
Water	26.3% 972g	0.13% 4.97g	3700g per day for Men 19-50 years

Boiled Spears Frozen Broccoli VS Seasoned Dry Bread Crumbs Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Spears Frozen Broccoli or Seasoned Dry Bread Crumbs ?

Lets compare vitamin content per 300 calories of Boiled Spears Frozen Broccoli vs Seasoned Dry Bread Crumbs :

• 300 calories of Boiled Spears Frozen Broccoli have 69.8 times more Vitamin A, 2.7 times more Vitamin B2, 6 times more Vitamin B5, 10.4 times more Vitamin B6, 3.4 times more Vitamin B9, 203.2 times more Vitamin C, 69.4 times more Vitamin E and 26.2 times more Vitamin K than Seasoned Dry Bread Crumbs .
• While 300 kcal of Seasoned Grated Dry Bread Crumbs contain 1.3 times more Vitamin B1 and more Vitamin B12 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Seasoned Dry Bread Crumbs provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12
• 300 calories of Seasoned Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Spears Frozen Broccoli as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Spears Frozen Broccoli vs Seasoned Dry Bread Crumbs :

• 300 calories of Boiled Spears Frozen Broccoli have 3.8 times more Calcium, 2.4 times more Copper, 1.7 times more Iron, 5.9 times more Magnesium, 4.5 times more Manganese, 4.3 times more Phosphorus, 10.7 times more Potassium, 2.9 times more Zinc and 195.4 times more Water than Seasoned Dry Bread Crumbs .
• While 300 kcal of Seasoned Grated Dry Bread Crumbs contain 6.4 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Seasoned Dry Bread Crumbs contain similar levels of Selenium per 300 calories.
• 300 calories of Seasoned Dry Bread Crumbs lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Spears Frozen Broccoli have 2.7 times more Omega 3, 3.5 times more Sugars, 8.4 times more Fiber and 3 times more Protein than Seasoned Dry Bread Crumbs .
• While 300 kcal of Seasoned Grated Dry Bread Crumbs contain 11.7 times more Omega 6 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Seasoned Dry Bread Crumbs offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled Spears Frozen Broccoli provide inadequate amounts of Omega 6