Comparing Nutrients in 300 calories Medium Rye flour VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Medium Rye flour: 86g
• Cooked Chopped Frozen Broccoli: 1071g

Medium Rye flour has 12.5 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Medium Rye flour or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Medium Rye flour	12%	4%	84%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Medium Rye flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	5.27% 0.084g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	3.02% 0.51g	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	50% 65g	44% 57.3g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	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	0.14% 0.1g	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	% 0.052g	NA	g per day for Men 19-50 years
Sucrose	% 0.77g	NA	g per day for Men 19-50 years
Fiber	26.7% 10g	84.6% 32g	38g per day for Men 19-50 years
Protein	16.7% 9.35g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.6% 0.25mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.54% 0.098mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.28% 1.5mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.46% 0.42mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	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	7.3% 29.2μg	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	0% 0mg	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	8.2% 1.23mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.23% 5.07μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medium Rye flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.06% 20.6mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	31.6% 0.28mg	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	27.3% 2.2mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	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	27.6% 193mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	22.5% 12.4μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.7mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.25% 9.43g	26.3% 972g	3700g per day for Men 19-50 years

Medium Rye Flour VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Medium Rye flour or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 300 calories of Medium Rye flour vs Cooked Chopped Frozen Broccoli:

• 300 kcal of Boiled Chopped Frozen Broccoli contain more Vitamin A, 2.4 times more Vitamin B1, 8.9 times more Vitamin B2, 3.3 times more Vitamin B3, 6.9 times more Vitamin B5, 6 times more Vitamin B6, 20.5 times more Vitamin B9, more Vitamin C, 11.5 times more Vitamin E and 186.1 times more Vitamin K than Medium Rye flour.
• 300 calories of Medium Rye flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Medium Rye flour as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Medium Rye flour vs Cooked Chopped Frozen Broccoli:

• 300 calories of Medium Rye flour have 1.7 times more Selenium than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 17.1 times more Calcium, 1.3 times more Copper, 3 times more Iron, 2.6 times more Magnesium, 2.7 times more Phosphorus, 4.7 times more Potassium, 68.6 times more Sodium, 1.6 times more Zinc and 103.1 times more Water than Medium Rye flour.
• Both Medium Rye flour and Cooked Chopped Frozen Broccoli contain similar levels of Manganese per 300 calories.
• 300 calories of Medium Rye flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled Chopped Frozen Broccoli contain 5.3 times more Omega 3, 16.7 times more Sugars, 3.2 times more Fiber and 3.6 times more Protein than Medium Rye flour.
• Both Medium Rye flour and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Medium Rye flour provide inadequate amounts of Omega 3
• Both Medium Rye flour as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.