Comparing Nutrients in 300 calories Boiled Spears Frozen Broccoli VS Linoleic Sunflower Oil

Weight per 300 calories

• Boiled Spears Frozen Broccoli: 1071g
• Linoleic Sunflower Oil: 34g

Linoleic (less Than 60%) Sunflower Oil have 31.6 times more energy per unit of mass than Boiled and Drained Spears Frozen Broccoli, which is very 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 Linoleic Sunflower Oil?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Linoleic Sunflower Oil	0%	100%	0%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Linoleic Sunflower Oil	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	10.7% 3.43g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	4.24% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	79.5% 13.5g	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	0% 0g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	0% 0g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	84.6% 32g	0% 0g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Linoleic Sunflower Oil	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	0% 0mg	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	0% 0μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	94% 14mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	1.53% 1.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Linoleic Sunflower Oil	Recommended Dietary Allowance
Calcium	54.6% 546mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	NA	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	0.13% 0.01mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	151% 3.5mg	NA	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	56.7% 1929mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	17% 257mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	0% 0mg	11mg per day for Men 19-50 years
Water	26.3% 972g	0% 0g	3700g per day for Men 19-50 years

Boiled Spears Frozen Broccoli VS Linoleic Sunflower Oil Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Spears Frozen Broccoli or Linoleic Sunflower Oil?

Lets compare vitamin content per 300 calories of Boiled Spears Frozen Broccoli vs Linoleic Sunflower Oil:

• 300 calories of Boiled Spears Frozen Broccoli have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 515.1 times more Vitamin K than Linoleic Sunflower Oil.
• Both Boiled Spears Frozen Broccoli and Linoleic Sunflower Oil provide similar amounts of Vitamin E per 300 calories.
• 300 calories of Linoleic Sunflower Oil have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Linoleic (less Than 60%) Sunflower Oil have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Boiled Spears Frozen Broccoli vs Linoleic Sunflower Oil:

• 300 calories of Boiled Spears Frozen Broccoli have more Calcium, 642 times more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, more Sodium, more Zinc and more Water than Linoleic Sunflower Oil.
• 300 calories of Linoleic Sunflower Oil lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Spears Frozen Broccoli have 6.6 times more Omega 3, more Carbohydrate, more Sugars, more Fiber and more Protein than Linoleic Sunflower Oil.
• While 300 kcal of Linoleic (less Than 60%) Sunflower Oil contain 28.8 times more Fat, 17.8 times more Saturated Fat and 97 times more Omega 6 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Linoleic Sunflower Oil offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Spears Frozen Broccoli provide inadequate amounts of Omega 6
• 300 calories of Linoleic Sunflower Oil provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein