Comparing Nutrients in 300 calories Poppy Seed VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Poppy Seed: 57g
• Cooked Chopped Frozen Broccoli: 1071g

Poppy Seed has 18.8 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.

Which food has more nutrients per 300 calories - Poppy Seed or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Poppy Seed	13%	67%	20%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Poppy Seed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 23.7g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	8.07% 2.6g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	9.75% 0.16g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	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	12.4% 16g	44% 57.3g	130g per day for Men 19-50 years
Sugars	2.36% 1.7g	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	0.23% 0.17g	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	% 0.21g	NA	g per day for Men 19-50 years
Sucrose	% 1.33g	NA	g per day for Men 19-50 years
Fiber	29.3% 11g	84.6% 32g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Poppy Seed	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	40.7% 0.49mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	11.7% 47μg	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	0.63% 0.57mg	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	6.74% 1mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poppy Seed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	82% 822mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	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	69.7% 5.58mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	167% 3.83mg	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	71% 497mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.99% 15mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	26.3% 972g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Poppy Seed vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains more Vitamin A, 15.2 times more Vitamin B2, 9.6 times more Vitamin B3, 15.9 times more Vitamin B5, 9.9 times more Vitamin B6, 12.8 times more Vitamin B9, 751.9 times more Vitamin C, 14 times more Vitamin E and more Vitamin K than Poppy Seed Spices.
• Both Poppy Seed Spices and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 per 300 kcal.
• Both Poppy Seed Spices 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 Poppy Seed vs Cooked Chopped Frozen Broccoli:

• Poppy Seed Spices have 2.3 times more Calcium, 2.6 times more Copper, 1.4 times more Magnesium, 1.6 times more Manganese and 1.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.7 times more Potassium, 7.9 times more Sodium and 285.9 times more Water than Poppy Seed Spices.
• Both Poppy Seed Spices and Boiled Chopped Frozen Broccoli have similar amounts of Iron, Phosphorus and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Poppy Seed Spices have 18.5 times more Fat, 13.4 times more Saturated Fat and 116.1 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.9 times more Omega 3, 3.6 times more Carbohydrate, 9.2 times more Sugars, 2.9 times more Fiber and 3.2 times more Protein than Poppy Seed Spices.
• Both Poppy Seed Spices and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 300 kcal.
• Both Poppy Seed Spices as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.