Comparing Nutrients in 300 calories Mulberries VS Frozen Chopped Broccoli

Weight per 300 calories

• Mulberries: 698g
• Frozen Chopped Broccoli: 1154g

Mulberries have 1.7 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Discover which food has more nutrients per 300 calories - Mulberries or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Mulberries	12%	7%	81%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Mulberries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	8.45% 1.44g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.6% 68.4g	42.4% 55g	130g per day for Men 19-50 years
Sugars	78% 56.5g	21.5% 15.6g	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	13.2% 9.58g	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	% 8.65g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.2% 12g	91% 34.6g	38g per day for Men 19-50 years
Protein	18% 10g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Mulberries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.78% 6.98μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.2% 0.7mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	115% 1.5mg	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	10.5% 42μg	193% 773μg	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	282% 254mg	723% 651mg	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	40.5% 6.07mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mulberries	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	27.2% 272mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	46.5% 0.42mg	48.7% 0.44mg	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	161% 13mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	NA	147% 3.4mg	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	38% 265mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	40% 1353mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	7.6% 4.2μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	4.65% 69.8mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	16.5% 612g	28.5% 1055g	3700g per day for Men 19-50 years

Mulberries VS Frozen Chopped Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Mulberries or Frozen Chopped Broccoli?

Lets compare vitamin content per 300 calories of Mulberries vs Frozen Chopped Broccoli:

• 300 kcal of Frozen Chopped Broccoli, Unprepared contain 86 times more Vitamin A, 3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 4.3 times more Vitamin B6, 18.5 times more Vitamin B9, 2.6 times more Vitamin C, 2.3 times more Vitamin E and 17.2 times more Vitamin K than Raw Mulberries.
• 300 calories of Mulberries have insufficient amounts of Vitamin A
• Both Raw Mulberries as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Mulberries vs Frozen Chopped Broccoli:

• 300 calories of Mulberries have 1.4 times more Iron than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 2.4 times more Calcium, 1.7 times more Magnesium, 2.2 times more Phosphorus, 1.8 times more Potassium, 7.7 times more Selenium, 4 times more Sodium, 6.6 times more Zinc and 1.7 times more Water than Raw Mulberries.
• Both Mulberries and Frozen Chopped Broccoli contain similar levels of Copper per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Mulberries have 4 times more Omega 6, 1.2 times more Carbohydrate and 3.6 times more Sugars than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 173.7 times more Omega 3, 2.9 times more Fiber and 3.2 times more Protein than Raw Mulberries.
• Both Mulberries and Frozen Chopped Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Mulberries provide inadequate amounts of Omega 3
• 300 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6