Comparing Nutrients in 300 calories Broccoli VS Green Kiwifruit

Weight per 300 calories

• Broccoli: 882g
• Green Kiwifruit: 492g

Raw Green Kiwifruit has 1.8 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 Green Kiwifruit?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Green Kiwifruit	7%	7%	86%

Macro Nutrients

	Broccoli	Green Kiwifruit	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	2.64% 2.56g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	7.1% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	55.5% 72g	130g per day for Men 19-50 years
Sugars	20.7% 15g	61% 44.2g	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	29.5% 21.4g	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	% 20.2g	g per day for Men 19-50 years
Sucrose	% 0.88g	% 0.74g	g per day for Men 19-50 years
Fiber	60.4% 23g	39% 14.8g	38g per day for Men 19-50 years
Protein	44.4% 25g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	2.2% 19.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	24% 0.31mg	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	30.7% 123μg	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	875% 787mg	507% 456mg	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	46% 6.9mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Green Kiwifruit	Recommended Dietary Allowance
Calcium	41.5% 415mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	71% 0.64mg	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	19% 1.52mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	21% 0.48mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	45% 1534mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	1.8% 0.98μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	0.98% 14.8mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	6.26% 0.69mg	11mg per day for Men 19-50 years
Water	21.3% 788g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli vs Green Kiwifruit:

• Raw Broccoli has 13.9 times more Vitamin A, 4.7 times more Vitamin B1, 8.4 times more Vitamin B2, 3.4 times more Vitamin B3, 5.6 times more Vitamin B5, 5 times more Vitamin B6, 4.5 times more Vitamin B9, 1.7 times more Vitamin C and 4.5 times more Vitamin K than Raw Green Kiwifruit.
• Both Raw Broccoli and Raw Green Kiwifruit have similar amounts of Vitamin E per 300 kcal.
• Both Raw Broccoli as well as Raw Green Kiwifruit have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Green Kiwifruit:

• Raw Broccoli has 2.5 times more Calcium, 4.2 times more Iron, 2.2 times more Magnesium, 3.8 times more Manganese, 3.5 times more Phosphorus, 1.8 times more Potassium, 22.4 times more Selenium, 19.7 times more Sodium, 5.3 times more Zinc and 1.9 times more Water than Raw Green Kiwifruit.
• While Raw Green Kiwifruit contains 1.5 times more Copper than Raw Broccoli.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 1.3 times more Fat, 7.1 times more Saturated Fat, 2.7 times more Omega 3, 1.6 times more Fiber and 4.4 times more Protein than Raw Green Kiwifruit.
• While Raw Green Kiwifruit contains 2.8 times more Omega 6, 2.9 times more Sugars and 3.6 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Raw Green Kiwifruit have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Broccoli as well as Raw Green Kiwifruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.