Comparing Nutrients in 300 calories Hamburger Pickle relish VS Frozen Broccoli Spears

Weight per 300 calories

• Hamburger Pickle relish: 233g
• Frozen Broccoli Spears: 1035g

Hamburger Pickle relish has 4.4 times more energy per 100g than Frozen Broccoli Spears. It has average energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Hamburger Pickle relish or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Hamburger Pickle relish	2%	3%	95%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Hamburger Pickle relish	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	NA	21% 15.2g	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	19.6% 7.44g	81.7% 31g	38g per day for Men 19-50 years
Protein	2.6% 1.47g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Hamburger Pickle relish	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	3.36% 30.2μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.88% 0.047mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.5% 0.098mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.97% 1.43mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.33% 0.016mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.7% 0.035mg	139% 1.8mg	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	0.58% 2.33μg	243% 972μg	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	5.94% 5.35mg	785% 707mg	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hamburger Pickle relish	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.93% 9.3mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	41.4% 0.37mg	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	33% 2.65mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	3.88% 16.3mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	1.5% 0.035mg	115% 2.65mg	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	5.65% 39.5mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	170% 2549mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	2.33% 0.26mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	3.84% 142g	25.3% 937g	3700g per day for Men 19-50 years

Hamburger Pickle Relish VS Frozen Broccoli Spears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Hamburger Pickle relish or Frozen Broccoli Spears?

Lets compare vitamin content per 300 calories of Hamburger Pickle relish vs Frozen Broccoli Spears:

• 300 kcal of Frozen Broccoli Spears contain 19.5 times more Vitamin A, 16 times more Vitamin B1, 12.1 times more Vitamin B2, 3.3 times more Vitamin B3, 153.8 times more Vitamin B5, 51.9 times more Vitamin B6, 418.1 times more Vitamin B9 and 132.1 times more Vitamin C than Hamburger Pickle relish.
• 300 calories of Hamburger Pickle relish have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Hamburger Pickle relish as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Hamburger Pickle relish vs Frozen Broccoli Spears:

• 300 calories of Hamburger Pickle relish have 14.5 times more Sodium than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 45.6 times more Calcium, 1.9 times more Copper, 2.8 times more Iron, 10.2 times more Magnesium, 75.9 times more Manganese, 15.4 times more Phosphorus, 14.6 times more Potassium, more Selenium, 13.7 times more Zinc and 6.6 times more Water than Hamburger Pickle relish.
• 300 calories of Hamburger Pickle relish lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Hamburger Pickle relish have 1.4 times more Carbohydrate than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 8.7 times more Omega 3, 4.2 times more Fiber and 21.6 times more Protein than Hamburger Pickle relish.
• Both Hamburger Pickle relish and Frozen Broccoli Spears offer comparable quantities of Energy per 300 calories.
• 300 calories of Hamburger Pickle relish provide inadequate amounts of Protein
• Both Hamburger Pickle relish as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 300 calories.