Comparing Nutrients in 300 calories Frozen Broccoli Spears VS Broccoli Raab

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Broccoli Raab: 1364g

Frozen Broccoli Spears 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 - Frozen Broccoli Spears or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Frozen Broccoli Spears	Broccoli Raab	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	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	42.6% 55.3g	30% 39g	130g per day for Men 19-50 years
Sugars	21% 15.2g	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	81.7% 31g	97% 37g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	198% 1786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	243% 972μg	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	785% 707mg	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	93% 14mg	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	2545% 3055μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Broccoli Raab	Recommended Dietary Allowance
Calcium	42.4% 424mg	147% 1473mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	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	93% 7.45mg	365% 29mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	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	87% 610mg	142% 995mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	78.6% 2673mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	25.3% 937g	34% 1262g	3700g per day for Men 19-50 years

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

• Frozen Broccoli Spears have 2.6 times more Vitamin C than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 3 times more Vitamin A, 3 times more Vitamin B1, 1.5 times more Vitamin B2, 3.5 times more Vitamin B3, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6, 1.6 times more Vitamin E and 2.9 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Raw Broccoli Raab have similar amounts of Vitamin B9 per 300 kcal.
• Both Frozen Broccoli Spears as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Frozen Broccoli Spears have 1.4 times more Selenium than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 3.5 times more Calcium, 1.5 times more Copper, 3.9 times more Iron, 1.8 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus, 2.6 times more Sodium, 3 times more Zinc and 1.3 times more Water than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Raw Broccoli Raab have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Broccoli Spears have 1.4 times more Carbohydrate and 2.9 times more Sugars than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 1.9 times more Fat, 2.1 times more Saturated Fat, 2 times more Omega 3 and 1.4 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Raw Broccoli Raab have similar amounts of Energy and Fiber per 300 kcal.
• Both Frozen Broccoli Spears as well as Raw Broccoli Raab have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.