Comparing Nutrients in 300 calories Mangos VS Boiled Broccoli

Weight per 300 calories

• Mangos: 500g
• Boiled Broccoli: 857g

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

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

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Mangos	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.6% 75g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	94% 68.3g	16.4% 12g	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	32.3% 23.4g	8.75% 6.34g	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	% 10g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 35g	% 0.69g	g per day for Men 19-50 years
Fiber	21% 8g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	7.32% 4.1g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Mangos	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	30% 270μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.35mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.99mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	132% 1.7mg	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	53.8% 215μg	231% 926μg	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	202% 182mg	618% 556mg	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	30% 4.5mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5.5% 55mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	61.7% 0.56mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	10% 0.8mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	72.3% 1.66mg	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	10% 70mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	24.7% 840mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	11.3% 417g	20.7% 765g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli contains 2.4 times more Vitamin A, 3.9 times more Vitamin B1, 5.5 times more Vitamin B2, 1.4 times more Vitamin B3, 5.4 times more Vitamin B5, 2.9 times more Vitamin B6, 4.3 times more Vitamin B9, 3.1 times more Vitamin C, 2.8 times more Vitamin E and 57.6 times more Vitamin K than Raw Mangos.
• Both Raw Mangos as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Mangos vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 6.2 times more Calcium, 7.2 times more Iron, 3.6 times more Magnesium, 5.3 times more Manganese, 8.2 times more Phosphorus, 3 times more Potassium, 4.6 times more Selenium, 70.3 times more Sodium, 8.6 times more Zinc and 1.8 times more Water than Raw Mangos.
• Both Raw Mangos and Boiled and Drained Broccoli have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Mangos have 1.2 times more Carbohydrate, 5.7 times more Sugars and 3.7 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Fat, 4 times more Omega 3, 3.5 times more Fiber and 5 times more Protein than Raw Mangos.
• Both Raw Mangos and Boiled and Drained Broccoli have similar amounts of Energy per 300 kcal.
• Both Raw Mangos as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.