Comparing Nutrients in 300 calories Poultry Seasoning Spices VS Broccoli Raab

Weight per 300 calories

• Poultry Seasoning Spices: 98g
• Broccoli Raab: 1364g

Poultry Seasoning Spices have 14 times more energy per 100g than Broccoli Raab. It has high energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Poultry Seasoning Spices or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Poultry Seasoning Spices	10%	18%	72%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Poultry Seasoning Spices	Broccoli Raab	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.6% 7.36g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	57.7% 0.92g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.3% 64g	30% 39g	130g per day for Men 19-50 years
Sugars	2.43% 1.76g	7.15% 5.2g	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	3.2% 2.3g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	29% 11g	97% 37g	38g per day for Men 19-50 years
Protein	16.7% 9.37g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Poultry Seasoning Spices	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	14.3% 129μg	198% 1786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	179% 2.33mg	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	33.7% 135μg	283% 1132μg	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	13% 11.7mg	306% 275mg	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	8.6% 1.3mg	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	656% 787μg	2545% 3055μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poultry Seasoning Spices	Broccoli Raab	Recommended Dietary Allowance
Calcium	97% 973mg	147% 1473mg	1000mg per day for Men 19-50 years
Copper	92% 0.82mg	63.6% 0.57mg	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	431% 34.5mg	365% 29mg	8mg per day for Men 19-50 years
Magnesium	52% 219mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	291% 6.7mg	234% 5.4mg	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	24% 167mg	142% 995mg	700mg per day for Men 19-50 years
Potassium	19.7% 668mg	78.6% 2673mg	3400mg per day for Men 19-50 years
Selenium	12.8% 7.04μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	1.76% 26.4mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.25% 9.1g	34% 1262g	3700g per day for Men 19-50 years

Poultry Seasoning Spices VS Broccoli Raab Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Poultry Seasoning Spices or Broccoli Raab?

Lets compare vitamin content per 300 calories of Poultry Seasoning Spices vs Broccoli Raab:

• 300 kcal of Raw Broccoli Raab contain 13.8 times more Vitamin A, 8.6 times more Vitamin B1, 9.4 times more Vitamin B2, 5.7 times more Vitamin B3, 1.8 times more Vitamin B6, 8.4 times more Vitamin B9, 23.5 times more Vitamin C, 17.1 times more Vitamin E and 3.9 times more Vitamin K than Poultry Seasoning Spices.
• Both Poultry Seasoning Spices as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Poultry Seasoning Spices vs Broccoli Raab:

• 300 calories of Poultry Seasoning Spices have 1.4 times more Copper and 1.2 times more Manganese than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 1.5 times more Calcium, 1.4 times more Magnesium, 6 times more Phosphorus, 4 times more Potassium, 1.9 times more Selenium, 17.1 times more Sodium, 3.4 times more Zinc and 138.7 times more Water than Poultry Seasoning Spices.
• Both Poultry Seasoning Spices and Broccoli Raab contain similar levels of Iron per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Poultry Seasoning Spices have 2.8 times more Saturated Fat and 1.6 times more Carbohydrate than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 2.8 times more Omega 3, 2.9 times more Sugars, 3.3 times more Fiber and 4.6 times more Protein than Poultry Seasoning Spices.
• Both Poultry Seasoning Spices and Broccoli Raab offer comparable quantities of Energy and Fat per 300 calories.
• Both Poultry Seasoning Spices as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 300 calories.