Comparing Nutrients in 300 calories Broccoli Raab VS Strawberries

Weight per 300 calories

• Broccoli Raab: 1364g
• Strawberries: 938g

Raw Strawberries have 1.5 times more energy per unit of mass than Raw Broccoli Raab, which is low in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Broccoli Raab or Strawberries?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Strawberries	7%	7%	86%

Macro Nutrients

	Broccoli Raab	Strawberries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	4.96% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	55.4% 72g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	63.2% 46g	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	3.2% 2.3g	31.6% 23g	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	% 1.36g	% 18.7g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 4.4g	g per day for Men 19-50 years
Fiber	97% 37g	49.3% 18.8g	38g per day for Men 19-50 years
Protein	77% 43.2g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Strawberries	Recommended Dietary Allowance
Vitamin A	198% 1786μg	1.04% 9.38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	18.8% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	5.94% 1.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	283% 1132μg	56.3% 225μg	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	306% 275mg	613% 551mg	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	147% 22mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	17% 20.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Strawberries	Recommended Dietary Allowance
Calcium	147% 1473mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.03% 41.3μg	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	365% 29mg	48% 3.84mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	157% 3.6mg	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	142% 995mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	42% 1434mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	0.63% 9.38mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	34% 1262g	23% 853g	3700g per day for Men 19-50 years

Broccoli Raab VS Strawberries Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli Raab or Strawberries?

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

• 300 calories of Broccoli Raab have 190.5 times more Vitamin A, 9.8 times more Vitamin B1, 8.5 times more Vitamin B2, 4.6 times more Vitamin B3, 3.7 times more Vitamin B5, 5.3 times more Vitamin B6, 5 times more Vitamin B9, 8.1 times more Vitamin E and 148.1 times more Vitamin K than Strawberries.
• While 300 kcal of Raw Strawberries contain 2 times more Vitamin C than Raw Broccoli Raab.
• 300 calories of Strawberries have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab as well as Raw Strawberries have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Broccoli Raab vs Strawberries:

• 300 calories of Broccoli Raab have 9.8 times more Calcium, 1.3 times more Copper, 7.6 times more Iron, 2.5 times more Magnesium, 1.5 times more Manganese, 4.4 times more Phosphorus, 1.9 times more Potassium, 3.6 times more Selenium, 48 times more Sodium, 8 times more Zinc and 1.5 times more Water than Strawberries.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have 2.4 times more Fat, 4.2 times more Omega 3, 2 times more Fiber and 6.9 times more Protein than Strawberries.
• While 300 kcal of Raw Strawberries contain 1.9 times more Carbohydrate, 8.8 times more Sugars and 9.9 times more Fructose than Raw Broccoli Raab.
• Both Broccoli Raab and Strawberries offer comparable quantities of Energy per 300 calories.
• Both Raw Broccoli Raab as well as Raw Strawberries provide inadequate amounts of Omega 6 in 300 calories.