Comparing Nutrients in 300 calories Broccoli VS Kumquats

Weight per 300 calories

• Broccoli: 882g
• Kumquats: 423g

Raw Kumquats have 2.1 times more energy per unit of mass than Raw Broccoli, which is average in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 300 calories - Broccoli or Kumquats?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Kumquats	10%	10%	80%

Macro Nutrients

	Broccoli	Kumquats	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	3.75% 3.63g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	3.1% 0.52g	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	51.7% 67g	130g per day for Men 19-50 years
Sugars	20.7% 15g	54.6% 39.5g	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	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	% 4.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	60.4% 23g	72.3% 27.5g	38g per day for Men 19-50 years
Protein	44.4% 25g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Kumquats	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	7.04% 63.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	11.7% 0.15mg	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	18% 72μg	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	206% 185mg	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	4.23% 0.63mg	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	Kumquats	Recommended Dietary Allowance
Calcium	41.5% 415mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	44.6% 0.4mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	20% 84.5mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	25% 0.57mg	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	11.5% 80.3mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	23% 786mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	2.8% 42.3mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	6.53% 0.72mg	11mg per day for Men 19-50 years
Water	21.3% 788g	9.23% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli vs Kumquats:

• Raw Broccoli has 4.3 times more Vitamin A, 4 times more Vitamin B1, 2.7 times more Vitamin B2, 3.1 times more Vitamin B3, 5.8 times more Vitamin B5, 10.2 times more Vitamin B6, 7.7 times more Vitamin B9, 4.2 times more Vitamin C, 10.9 times more Vitamin E and more Vitamin K than Raw Kumquats.
• Both Raw Broccoli as well as Raw Kumquats have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Kumquats:

• Raw Broccoli has 1.6 times more Calcium, 1.8 times more Iron, 2.2 times more Magnesium, 3.2 times more Manganese, 7.3 times more Phosphorus, 3.5 times more Potassium, more Selenium, 6.9 times more Sodium, 5 times more Zinc and 2.3 times more Water than Raw Kumquats.
• Both Raw Broccoli and Raw Kumquats have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 2.3 times more Saturated Fat, 2.8 times more Omega 3 and 3.1 times more Protein than Raw Kumquats.
• While Raw Kumquats contain 2.6 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Raw Kumquats have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Fiber per 300 kcal.
• Both Raw Broccoli as well as Raw Kumquats have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.