Comparing Nutrients in 300 calories Broccoli VS Boiled Water Convolvulus

Weight per 300 calories

• Broccoli: 882g
• Boiled Water Convolvulus: 1500g

Broccoli has 1.7 times more energy per 100g than Boiled Water Convolvulus. It has low energy density when compared to other foods. Boiled and Drained Water Convolvulus having very low energy density.

Which food has more nutrients per 300 calories - Broccoli or Boiled Water Convolvulus?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Water Convolvulus	33%	9%	58%

Macro Nutrients

	Broccoli	Boiled Water Convolvulus	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	1.83% 0.59g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	1.32% 0.23g	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	42.7% 55.5g	130g per day for Men 19-50 years
Sugars	20.7% 15g	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	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	75% 28.5g	38g per day for Men 19-50 years
Protein	44.4% 25g	55.7% 31g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Water Convolvulus	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	433% 3900μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	37.8% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	93% 1.2mg	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	131% 525μg	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	267% 240mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Water Convolvulus	Recommended Dietary Allowance
Calcium	41.5% 415mg	81% 810mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	35% 0.32mg	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	248% 20mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	93% 2.15mg	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	90% 630mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	125% 4260mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	122% 1830mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	21.3% 788g	37.7% 1394g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli vs Boiled Water Convolvulus:

• Raw Broccoli has 2.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.3 times more Vitamin C than Boiled and Drained Water Convolvulus.
• While Boiled and Drained Water Convolvulus contain 14.3 times more Vitamin A and 1.3 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Water Convolvulus have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 300 kcal.
• Both Raw Broccoli as well as Boiled and Drained Water Convolvulus have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Boiled Water Convolvulus:

• Raw Broccoli has 1.4 times more Copper, 1.6 times more Selenium and 1.5 times more Zinc than Boiled and Drained Water Convolvulus.
• While Boiled and Drained Water Convolvulus contain 2 times more Calcium, 3.1 times more Iron, 2.4 times more Magnesium, 1.5 times more Potassium, 6.3 times more Sodium and 1.8 times more Water than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Water Convolvulus have similar amounts of Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 1.7 times more Saturated Fat than Boiled and Drained Water Convolvulus.
• While Boiled and Drained Water Convolvulus contain 2.1 times more Omega 3 and 1.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Water Convolvulus have similar amounts of Energy, Fat, Carbohydrate and Fiber per 300 kcal.
• Both Raw Broccoli as well as Boiled and Drained Water Convolvulus have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.