Comparing Nutrients in 300 calories Rose-apples VS Frozen Chopped Broccoli

Weight per 300 calories

• Rose-apples: 1200g
• Frozen Chopped Broccoli: 1154g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Rose-apples	9%	10%	81%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Rose-apples	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	NA	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	NA	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	NA	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	NA	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	NA	91% 34.6g	38g per day for Men 19-50 years
Protein	13% 7.2g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Rose-apples	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	22.7% 204μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	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	NA	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	NA	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	297% 268mg	723% 651mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rose-apples	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	34.8% 348mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	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	10.5% 0.84mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	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	13.7% 96mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	43.4% 1476mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	NA	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	6.55% 0.72mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	30% 1116g	28.5% 1055g	3700g per day for Men 19-50 years

Rose-apples VS Frozen Chopped Broccoli Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Rose-apples vs Frozen Chopped Broccoli:

• 300 calories of Rose-apples have 1.8 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 2.9 times more Vitamin A, 2.5 times more Vitamin B1, 3.1 times more Vitamin B2 and 2.4 times more Vitamin C than Raw Rose-apples.
• Both Raw Rose-apples as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Rose-apples vs Frozen Chopped Broccoli:

• 300 kcal of Frozen Chopped Broccoli, Unprepared contain 1.9 times more Calcium, 2.3 times more Copper, 11.1 times more Iron, 3.5 times more Magnesium, 9.7 times more Manganese, 6 times more Phosphorus, 1.7 times more Potassium, more Sodium and 7.7 times more Zinc than Raw Rose-apples.
• Both Rose-apples and Frozen Chopped Broccoli contain similar levels of Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rose-apples have 1.2 times more Carbohydrate than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 4.5 times more Protein than Raw Rose-apples.
• Both Rose-apples and Frozen Chopped Broccoli offer comparable quantities of Energy per 300 calories.