Comparing Nutrients in 300 calories Canned Butterbur VS Boiled Spears Frozen Broccoli

Weight per 300 calories

• Canned Butterbur: 10000g
• Boiled Spears Frozen Broccoli: 1071g

Boiled and Drained Spears Frozen Broccoli have 9.3 times more energy per unit of mass than Canned Butterbur, which is very low in comparison to other foods. Canned Butterbur having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Butterbur or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Butterbur	14%	37%	49%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Butterbur	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	NA	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	NA	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	44% 57.4g	130g per day for Men 19-50 years
Sugars	NA	21.7% 15.8g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	84.6% 32g	38g per day for Men 19-50 years
Protein	19.6% 11g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Canned Butterbur	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.5% 14mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	254% 3.3mg	107% 1.4mg	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	75% 300μg	80.4% 321μg	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	1322% 1190mg	477% 430mg	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	NA	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Butterbur	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	340% 3400mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	411% 3.7mg	51% 0.46mg	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	788% 63mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	426% 9.8mg	151% 3.5mg	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	57% 400mg	84% 589mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	56.7% 1929mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	26.7% 400mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	265% 9792g	26.3% 972g	3700g per day for Men 19-50 years

Canned Butterbur VS Boiled Spears Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Butterbur or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 300 calories of Canned Butterbur vs Boiled Spears Frozen Broccoli:

• 300 calories of Canned Butterbur have 2.9 times more Vitamin B3, 2.4 times more Vitamin B6 and 2.8 times more Vitamin C than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 1.4 times more Vitamin B2 and 2.7 times more Vitamin B5 than Canned Butterbur.
• Both Canned Butterbur and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin B9 per 300 calories.
• 300 calories of Canned Butterbur have insufficient amounts of Vitamin A
• Both Canned Butterbur as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Butterbur vs Boiled Spears Frozen Broccoli:

• 300 calories of Canned Butterbur have 6.2 times more Calcium, 8 times more Copper, 9.6 times more Iron, 2.8 times more Manganese, 4.4 times more Selenium, 1.6 times more Sodium, 1.9 times more Zinc and 10.1 times more Water than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.5 times more Phosphorus and 1.6 times more Potassium than Canned Butterbur.
• Both Canned Butterbur and Boiled Spears Frozen Broccoli contain similar levels of Magnesium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Butterbur have 11 times more Fat than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.5 times more Carbohydrate and 3 times more Protein than Canned Butterbur.
• Both Canned Butterbur and Boiled Spears Frozen Broccoli offer comparable quantities of Energy per 300 calories.