Comparing Nutrients in 300 calories Broccoli VS As Served In Restaurant Horchata

Weight per 300 calories

• Broccoli: 882g
• As Served In Restaurant Horchata: 556g

As Served In Restaurant Horchata have 1.6 times more energy per unit of mass than Raw Broccoli, which is low in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 300 calories - Broccoli or As Served In Restaurant Horchata?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
As Served In Restaurant Horchata	4%	12%	84%

Macro Nutrients

	Broccoli	As Served In Restaurant Horchata	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	4.07% 3.94g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	NA	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	NA	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	49.2% 64g	130g per day for Men 19-50 years
Sugars	20.7% 15g	71.7% 52g	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	8.28% 6g	12% 8.6g	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	% 4.32g	% 9.1g	g per day for Men 19-50 years
Sucrose	% 0.88g	% 34.3g	g per day for Men 19-50 years
Fiber	60.4% 23g	0% 0g	38g per day for Men 19-50 years
Protein	44.4% 25g	4.76% 2.67g	56g per day for Men 19-50 years

Vitamins

	Broccoli	As Served In Restaurant Horchata	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	1.63% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	7.26% 0.094mg	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	139% 556μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	875% 787mg	NA	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	46% 6.9mg	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	As Served In Restaurant Horchata	Recommended Dietary Allowance
Calcium	41.5% 415mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	1.23% 0.011mg	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	80.5% 6.44mg	0.69% 0.056mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	3.97% 16.7mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	2.4% 0.056mg	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	83% 582mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	5.56% 189mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	4.04% 2.22μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	5.2% 77.8mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	21.3% 788g	13% 484g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli vs As Served In Restaurant Horchata:

• Raw Broccoli has more Vitamin B1, more Vitamin B2, 21.6 times more Vitamin B3, more Vitamin B5, 16.3 times more Vitamin B6, 5.2 times more Vitamin E and more Vitamin K than As Served In Restaurant Horchata.

Comparing minerals per 300 calories for Broccoli vs As Served In Restaurant Horchata:

• Raw Broccoli has 4.1 times more Calcium, 38.9 times more Copper, 115.9 times more Iron, 11.1 times more Magnesium, 33.4 times more Manganese, 7 times more Phosphorus, 14.8 times more Potassium, 9.9 times more Selenium, 3.7 times more Sodium, 10.9 times more Zinc and 1.6 times more Water than As Served In Restaurant Horchata.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has more Fiber and 9.3 times more Protein than As Served In Restaurant Horchata.
• While As Served In Restaurant Horchata contain 3.5 times more Sugars and 1.4 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and As Served In Restaurant Horchata have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Raw Broccoli as well as As Served In Restaurant Horchata have insufficient amounts of Glucose and Sucrose in 300 kcal.