Comparing Nutrients in 300 calories Dried Beechnuts VS Broccoli

Weight per 300 calories

• Dried Beechnuts: 52g
• Broccoli: 882g

Dried Beechnuts have 16.9 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Dried Beechnuts or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Broccoli	27%	8%	65%

Macro Nutrients

	Dried Beechnuts	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	56.3% 9.58g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	45% 58.6g	130g per day for Men 19-50 years
Sugars	NA	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	NA	60.4% 23g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.4% 0.36mg	119% 1.54mg	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	14.7% 59μg	139% 556μg	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	8.97% 8.07mg	875% 787mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Broccoli	Recommended Dietary Allowance
Calcium	0.052% 0.52mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	38.8% 0.35mg	48% 0.43mg	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	16% 1.3mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	80.6% 1.85mg	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	83% 582mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dried Beechnuts vs Broccoli:

• Raw Broccoli contains more Vitamin A, 4 times more Vitamin B1, 5.3 times more Vitamin B2, 12.3 times more Vitamin B3, 10.5 times more Vitamin B5, 4.3 times more Vitamin B6, 9.4 times more Vitamin B9 and 97.5 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Dried Beechnuts vs Broccoli:

• Raw Broccoli contains 796.2 times more Calcium, 5 times more Iron, more Magnesium, 2.7 times more Manganese, more Phosphorus, 5.3 times more Potassium, 14.7 times more Sodium, 19.3 times more Zinc and 229.2 times more Water than Dried Beechnuts.
• Both Dried Beechnuts and Raw Broccoli have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Beechnuts have 8 times more Fat, 3 times more Saturated Fat, 1.6 times more Omega 3 and 22.2 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 3.4 times more Carbohydrate and 7.7 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Raw Broccoli have similar amounts of Energy per 300 kcal.
• Both Dried Beechnuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.