Comparing Nutrients in 300 calories Pickles, chowchow, with cauliflower onion mustard, sweet VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Pickles, chowchow, with cauliflower onion mustard, sweet: 248g
• Cooked Chopped Frozen Broccoli: 1071g

Pickles, chowchow, with cauliflower onion mustard, sweet have 4.3 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has average energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Pickles, chowchow, with cauliflower onion mustard, sweet or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Pickles, chowchow, with cauliflower onion mustard, sweet	5%	7%	88%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pickles, chowchow, with cauliflower onion mustard, sweet	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.23g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	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	51% 66g	44% 57.3g	130g per day for Men 19-50 years
Sugars	81.7% 59.2g	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	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	9.8% 3.7g	84.6% 32g	38g per day for Men 19-50 years
Protein	6.64% 3.7g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Pickles, chowchow, with cauliflower onion mustard, sweet	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.38% 12.4μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.32% 0.17mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.9% 0.025mg	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	3.1% 12.4μg	150% 600μg	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	16.5% 15mg	477% 430mg	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	2.64% 0.4mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	127% 153μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickles, chowchow, with cauliflower onion mustard, sweet	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.7% 57mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	25.3% 0.23mg	40.5% 0.36mg	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	43.4% 3.47mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	9.16% 0.21mg	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	7.8% 54.5mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	9% 4.96μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	87% 1307mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	4.6% 171g	26.3% 972g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pickles, chowchow, with cauliflower onion mustard, sweet vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 44.1 times more Vitamin A, more Vitamin B1, 17.5 times more Vitamin B2, more Vitamin B3, 17.7 times more Vitamin B5, 56.2 times more Vitamin B6, 48.4 times more Vitamin B9, 28.9 times more Vitamin C, 35.7 times more Vitamin E and 6.2 times more Vitamin K than Pickles, chowchow, with cauliflower onion mustard, sweet.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pickles, chowchow, with cauliflower onion mustard, sweet vs Cooked Chopped Frozen Broccoli:

• Pickles, chowchow, with cauliflower onion mustard, sweet have 11.1 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 6.2 times more Calcium, 1.6 times more Copper, 1.9 times more Iron, 2.7 times more Magnesium, 11.3 times more Manganese, 9.6 times more Phosphorus, 3.1 times more Potassium, 1.5 times more Selenium, 5.3 times more Zinc and 5.7 times more Water than Pickles, chowchow, with cauliflower onion mustard, sweet.

Comparison of macro-nutrients per 300 calories:

• Pickles, chowchow, with cauliflower onion mustard, sweet have 4.9 times more Omega 6 and 3.8 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.5 times more Omega 3, 8.6 times more Fiber and 8.9 times more Protein than Pickles, chowchow, with cauliflower onion mustard, sweet.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.