Comparing Nutrients in 300 calories Frozen Broccoli Spears VS Rose-apples

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Rose-apples: 1200g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Rose-apples?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Rose-apples	9%	10%	81%

Macro Nutrients

	Frozen Broccoli Spears	Rose-apples	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	NA	32g per day for Men 19-50 years
Omega 3	81% 1.3g	NA	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	NA	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	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	21% 15.2g	NA	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	NA	38g per day for Men 19-50 years
Protein	56.5% 31.7g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Rose-apples	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	22.7% 204μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	NA	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	NA	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	297% 268mg	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	93% 14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Rose-apples	Recommended Dietary Allowance
Calcium	42.4% 424mg	34.8% 348mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	21.3% 0.19mg	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	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	15% 0.35mg	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	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	43.4% 1476mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	NA	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	6.55% 0.72mg	11mg per day for Men 19-50 years
Water	25.3% 937g	30% 1116g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Rose-apples Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Rose-apples?

Lets compare vitamin content per 300 calories of Frozen Broccoli Spears vs Rose-apples:

• 300 calories of Frozen Broccoli Spears have 2.9 times more Vitamin A, 3.1 times more Vitamin B1, 3.3 times more Vitamin B2 and 2.6 times more Vitamin C than Rose-apples.
• While 300 kcal of Raw Rose-apples contain 2 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears as well as Raw Rose-apples have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Frozen Broccoli Spears vs Rose-apples:

• 300 calories of Frozen Broccoli Spears have 1.2 times more Calcium, 1.9 times more Copper, 8.9 times more Iron, 2.8 times more Magnesium, 7.6 times more Manganese, 6.4 times more Phosphorus, 1.8 times more Potassium, more Sodium and 4.9 times more Zinc than Rose-apples.
• Both Frozen Broccoli Spears and Rose-apples contain similar levels of Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Broccoli Spears have 4.4 times more Protein than Rose-apples.
• Both Frozen Broccoli Spears and Rose-apples offer comparable quantities of Energy and Carbohydrate per 300 calories.