Comparing Nutrients in 300 calories Snacks, oriental mix, rice-based VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Snacks, oriental mix, rice-based: 59.3g
• Cooked Chopped Frozen Broccoli: 1071g

Snacks, oriental mix, rice-based have 18.1 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has very 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 - Snacks, oriental mix, rice-based or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Snacks, oriental mix, rice-based	14%	46%	40%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Snacks, oriental mix, rice-based	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	7% 2.24g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	36% 6.1g	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	23.5% 30.6g	44% 57.3g	130g per day for Men 19-50 years
Sugars	2.45% 1.78g	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	20.6% 7.83g	84.6% 32g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, oriental mix, rice-based	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	15.4% 0.18mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.63% 0.28mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	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	5.63% 22.5μg	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	0.2% 0.18mg	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	22% 3.32mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.42μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, oriental mix, rice-based	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.2% 32mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	8.83% 0.079mg	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	18% 1.45mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	33% 0.75mg	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	22% 155mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	16.3% 245mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.58mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.041% 1.5g	26.3% 972g	3700g per day for Men 19-50 years

Snacks, Oriental Mix, Rice-based VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, oriental mix, rice-based or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 300 calories of Snacks, oriental mix, rice-based vs Cooked Chopped Frozen Broccoli:

• 300 kcal of Boiled Chopped Frozen Broccoli contain more Vitamin A, 3.2 times more Vitamin B1, 10.4 times more Vitamin B2, 2.7 times more Vitamin B3, 10.4 times more Vitamin B5, 32.6 times more Vitamin B6, 26.6 times more Vitamin B9, 2415.5 times more Vitamin C, 4.3 times more Vitamin E and 663.4 times more Vitamin K than Snacks, oriental mix, rice-based.
• 300 calories of Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Snacks, oriental mix, rice-based 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 Snacks, oriental mix, rice-based vs Cooked Chopped Frozen Broccoli:

• 300 calories of Snacks, oriental mix, rice-based have 2.1 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 11 times more Calcium, 4.6 times more Copper, 4.5 times more Iron, 2 times more Magnesium, 3.2 times more Manganese, 3.4 times more Phosphorus, 7.8 times more Potassium, 1.6 times more Selenium, 1.9 times more Zinc and 642.9 times more Water than Snacks, oriental mix, rice-based.
• 300 calories of Snacks, oriental mix, rice-based lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, oriental mix, rice-based have 11.8 times more Fat, 11.6 times more Saturated Fat and 43.8 times more Omega 6 than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 2.4 times more Omega 3, 1.9 times more Carbohydrate, 8.9 times more Sugars, 4.1 times more Fiber and 3.2 times more Protein than Snacks, oriental mix, rice-based.
• Both Snacks, oriental mix, rice-based and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6