Comparing Nutrients in 300 calories Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops: 1429g
• Cooked Chopped Frozen Broccoli: 1071g

Boiled Chopped Frozen Broccoli has 1.3 times more energy per unit of mass than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops, which is very low in comparison to other foods. Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops having very low energy density.

Which food has more nutrients per 300 calories - Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	0%	0%	100%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	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	56.5% 73.4g	44% 57.3g	130g per day for Men 19-50 years
Sugars	30% 21.7g	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	6.7% 4.86g	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	% 6.7g	NA	g per day for Men 19-50 years
Sucrose	% 10g	NA	g per day for Men 19-50 years
Fiber	0% 0g	84.6% 32g	38g per day for Men 19-50 years
Protein	0% 0g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	150% 600μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	165% 149mg	477% 430mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	40.5% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	31.8% 1270μg	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	120% 9.57mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	3.4% 14.3mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	104% 2.4mg	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	0% 0mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	4.62% 157mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	NA	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	9.52% 143mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	36.3% 1343g	26.3% 972g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 2.9 times more Vitamin C than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops.

Comparing minerals per 300 calories for Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops vs Cooked Chopped Frozen Broccoli:

• Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops have 1.5 times more Iron, 1.2 times more Sodium, 2.2 times more Zinc and 1.4 times more Water than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Calcium, more Copper, 9.8 times more Magnesium, more Manganese, more Phosphorus and 9.7 times more Potassium than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops.

Comparison of macro-nutrients per 300 calories:

• Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops have 1.3 times more Carbohydrate and 1.4 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Fiber and more Protein than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops.
• Both Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 300 kcal.
• Both Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.