Comparing Nutrients in 300 calories Boiled Spears Frozen Broccoli VS Broccoli Raab

Weight per 300 calories

• Boiled Spears Frozen Broccoli: 1071g
• Broccoli Raab: 1364g

Boiled Spears Frozen Broccoli have 1.3 times more energy per 100g than Broccoli Raab. It has very low energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Which food has more nutrients per 300 calories - Boiled Spears Frozen Broccoli or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Broccoli Raab	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	30% 39g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	7.15% 5.2g	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	3.2% 2.3g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	84.6% 32g	97% 37g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	198% 1786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	179% 2.33mg	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	283% 1132μg	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	477% 430mg	306% 275mg	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	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	2545% 3055μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Broccoli Raab	Recommended Dietary Allowance
Calcium	54.6% 546mg	147% 1473mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	63.6% 0.57mg	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	365% 29mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	151% 3.5mg	234% 5.4mg	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	142% 995mg	700mg per day for Men 19-50 years
Potassium	56.7% 1929mg	78.6% 2673mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	17% 257mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	26.3% 972g	34% 1262g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Spears Frozen Broccoli vs Broccoli Raab:

• Boiled and Drained Spears Frozen Broccoli have 1.6 times more Vitamin C than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 3.3 times more Vitamin A, 3.7 times more Vitamin B1, 2 times more Vitamin B2, 3.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, 3.5 times more Vitamin B9, 1.6 times more Vitamin E and 3.2 times more Vitamin K than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Spears Frozen Broccoli vs Broccoli Raab:

• Boiled and Drained Spears Frozen Broccoli have 1.5 times more Selenium than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 2.7 times more Calcium, 4.5 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium, 1.8 times more Sodium, 3.3 times more Zinc and 1.3 times more Water than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Raw Broccoli Raab have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Spears Frozen Broccoli have 1.5 times more Carbohydrate and 3 times more Sugars than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 5.7 times more Fat, 5.9 times more Saturated Fat, 5.7 times more Omega 3 and 1.3 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Raw Broccoli Raab have similar amounts of Energy and Fiber per 300 kcal.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Broccoli Raab have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.