Comparing Nutrients in 300 calories Frozen Broccoli Spears VS Toasted Multi-grain Bread

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Toasted Multi-grain Bread: 104g

Toasted Multi-grain Bread with Whole-grain has 9.9 times more energy per unit of mass than Frozen Broccoli Spears, which is high in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Toasted Multi-grain Bread?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Frozen Broccoli Spears	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	4.94% 4.8g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.3g	37.7% 49g	130g per day for Men 19-50 years
Sugars	21% 15.2g	9.97% 7.23g	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	3.84% 2.8g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	81.7% 31g	22.2% 8.44g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	28.6% 4.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	23% 0.3mg	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	243% 972μg	18.2% 73μg	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	785% 707mg	0.12% 0.1mg	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	93% 14mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	42.4% 424mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	35.5% 0.32mg	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	93% 7.45mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	21% 88.5mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	100% 2.3mg	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	87% 610mg	36.8% 257mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	7.66% 260mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	68% 37.3μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	28.8% 431mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	25.3% 937g	0.89% 32.8g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Toasted Multi-grain Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Toasted Multi-grain Bread?

Lets compare vitamin content per 300 calories of Frozen Broccoli Spears vs Toasted Multi-grain Bread:

• 300 calories of Frozen Broccoli Spears have more Vitamin A, 2.9 times more Vitamin B1, 8 times more Vitamin B2, 6.6 times more Vitamin B5, 6.1 times more Vitamin B6, 13.3 times more Vitamin B9, 6782.9 times more Vitamin C, 33.5 times more Vitamin E and 671.3 times more Vitamin K than Toasted Multi-grain Bread.
• Both Frozen Broccoli Spears and Toasted Multi-grain Bread provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Toasted Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Broccoli Spears vs Toasted Multi-grain Bread:

• 300 calories of Frozen Broccoli Spears have 3.7 times more Calcium, 2.6 times more Iron, 1.9 times more Magnesium, 2.4 times more Phosphorus, 9.9 times more Potassium, 1.8 times more Zinc and 28.6 times more Water than Toasted Multi-grain Bread.
• While 300 kcal of Toasted Multi-grain Bread with Whole-grain contain 1.9 times more Selenium and 2.5 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Toasted Multi-grain Bread contain similar levels of Copper and Manganese per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Broccoli Spears have 5.6 times more Omega 3, 2.1 times more Sugars, 3.7 times more Fiber and 2.1 times more Protein than Toasted Multi-grain Bread.
• While 300 kcal of Toasted Multi-grain Bread with Whole-grain contain 4.9 times more Omega 6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Toasted Multi-grain Bread offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6