Comparing Nutrients in 300 calories Frozen Broccoli Spears VS Boiled Oriental Radishes

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Boiled Oriental Radishes: 1765g

Frozen Broccoli Spears have 1.7 times more energy per 100g than Boiled Oriental Radishes. It has very low energy density when compared to other foods. Boiled and Drained Oriental Radishes having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Boiled Oriental Radishes?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Oriental Radishes	14%	12%	74%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Oriental Radishes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	4.37% 4.24g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	76% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	4.05% 0.69g	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	46.6% 60.5g	130g per day for Men 19-50 years
Sugars	21% 15.2g	44.5% 32.3g	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	81.7% 31g	74.3% 28.2g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Oriental Radishes	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	31.2% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	16.5% 2.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	40.2% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	51.6% 0.67mg	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	75% 300μg	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	296% 266mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	4.4% 5.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Oriental Radishes	Recommended Dietary Allowance
Calcium	42.4% 424mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	198% 1.8mg	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	33% 2.65mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	38% 159mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	25.3% 0.58mg	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	60.5% 424mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	148% 5029mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	22.5% 12.4μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	15.3% 229mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	25.3% 937g	45.3% 1677g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Boiled Oriental Radishes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Boiled Oriental Radishes?

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

• 300 calories of Frozen Broccoli Spears have more Vitamin A, more Vitamin B1, 2.9 times more Vitamin B2, 1.8 times more Vitamin B3, 1.2 times more Vitamin B5, 2.7 times more Vitamin B6, 3.2 times more Vitamin B9, 2.7 times more Vitamin C, more Vitamin E and 198.1 times more Vitamin K than Boiled Oriental Radishes.
• 300 calories of Boiled Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B1, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Boiled and Drained Oriental Radishes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Frozen Broccoli Spears have 1.4 times more Calcium, 2.8 times more Iron, 4.5 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Selenium and 1.5 times more Zinc than Boiled Oriental Radishes.
• While 300 kcal of Boiled and Drained Oriental Radishes contain 4.8 times more Copper, 1.9 times more Potassium, 1.3 times more Sodium and 1.8 times more Water than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Oriental Radishes contain similar levels of Magnesium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Broccoli Spears have 2.7 times more Protein than Boiled Oriental Radishes.
• While 300 kcal of Boiled and Drained Oriental Radishes contain 2.1 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Oriental Radishes offer comparable quantities of Energy, Omega 3, Carbohydrate and Fiber per 300 calories.
• Both Frozen Broccoli Spears as well as Boiled and Drained Oriental Radishes provide inadequate amounts of Omega 6 in 300 calories.