Comparing Nutrients in 300 calories Cooked Broccoli Raab VS Dried Beechnuts

Weight per 300 calories

• Cooked Broccoli Raab: 1200g
• Dried Beechnuts: 52g

Dried Beechnuts have 23 times more energy per unit of mass than Cooked Broccoli Raab, which is very high in comparison to other foods. Cooked Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Broccoli Raab or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cooked Broccoli Raab	Dried Beechnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.24g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	56.3% 9.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.8% 37.4g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	10.3% 7.44g	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	3.97% 2.88g	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	% 2.76g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	88.4% 33.6g	NA	38g per day for Men 19-50 years
Protein	82% 46g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	303% 2724μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.03mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.38mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	27.4% 0.36mg	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	213% 852μg	14.7% 59μg	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	493% 444mg	8.97% 8.07mg	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	202% 30.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2560% 3072μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Dried Beechnuts	Recommended Dietary Allowance
Calcium	142% 1416mg	0.052% 0.52mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	38.8% 0.35mg	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	191% 15.2mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	77% 324mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	30.4% 0.7mg	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	141% 984mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	121% 4116mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	28.4% 15.6μg	NA	55μg per day for Men 19-50 years
Sodium	45% 672mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	29.6% 1097g	0.093% 3.44g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Dried Beechnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Broccoli Raab or Dried Beechnuts?

Lets compare vitamin content per 300 calories of Cooked Broccoli Raab vs Dried Beechnuts:

• 300 calories of Cooked Broccoli Raab have more Vitamin A, 12.8 times more Vitamin B1, 8.7 times more Vitamin B2, 52.9 times more Vitamin B3, 11.2 times more Vitamin B5, 7.4 times more Vitamin B6, 14.5 times more Vitamin B9 and 55 times more Vitamin C than Dried Beechnuts.
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B3
• Both Cooked Broccoli Raab as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cooked Broccoli Raab vs Dried Beechnuts:

• 300 calories of Cooked Broccoli Raab have 2718.7 times more Calcium, 2.6 times more Copper, 11.9 times more Iron, more Magnesium, 6.5 times more Manganese, more Phosphorus, 7.8 times more Potassium, 34 times more Sodium, 34.6 times more Zinc and 319.1 times more Water than Dried Beechnuts.
• 300 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Broccoli Raab have 2.7 times more Omega 3, 2.1 times more Carbohydrate and 14.2 times more Protein than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 4.2 times more Fat, 2.8 times more Saturated Fat and 25.7 times more Omega 6 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Dried Beechnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Broccoli Raab provide inadequate amounts of Omega 6
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein