Comparing Nutrients in 300 calories Frozen Strawberries VS Frozen Broccoli Spears

Weight per 300 calories

• Frozen Strawberries: 857g
• Frozen Broccoli Spears: 1035g

Frozen Strawberries have 1.2 times more energy per 100g than Frozen Broccoli Spears. It has low energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Strawberries or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Frozen Strawberries	4%	3%	93%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Frozen Strawberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78.3g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	54% 39g	21% 15.2g	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	25.7% 18.6g	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	% 17.3g	NA	g per day for Men 19-50 years
Sucrose	% 3.17g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	81.7% 31g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Strawberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.8% 3.96mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	139% 1.8mg	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	36.4% 146μg	243% 972μg	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	392% 353mg	785% 707mg	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	16.6% 2.5mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.7% 19μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Strawberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	13.7% 137mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	41.4% 0.37mg	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	80.4% 6.43mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	115% 2.65mg	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	16% 111mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	37.3% 1269mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	1.14% 17mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	21% 771g	25.3% 937g	3700g per day for Men 19-50 years

Frozen Strawberries VS Frozen Broccoli Spears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Strawberries or Frozen Broccoli Spears?

Lets compare vitamin content per 300 calories of Frozen Strawberries vs Frozen Broccoli Spears:

• 300 kcal of Frozen Broccoli Spears contain 34.4 times more Vitamin A, 3.9 times more Vitamin B1, 3.7 times more Vitamin B2, 2.7 times more Vitamin B5, 7.5 times more Vitamin B6, 6.7 times more Vitamin B9, 2 times more Vitamin C, 5.6 times more Vitamin E and 55.6 times more Vitamin K than Frozen Strawberries.
• Both Frozen Strawberries and Frozen Broccoli Spears provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Frozen Strawberries have insufficient amounts of Vitamin A
• Both Frozen Strawberries as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Strawberries vs Frozen Broccoli Spears:

• 300 kcal of Frozen Broccoli Spears contain 3.1 times more Calcium, 1.8 times more Magnesium, 5.5 times more Phosphorus, 2 times more Potassium, 3.3 times more Selenium, 10.3 times more Sodium and 3.2 times more Zinc than Frozen Strawberries.
• Both Frozen Strawberries and Frozen Broccoli Spears contain similar levels of Copper, Iron, Manganese and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Strawberries have 1.4 times more Carbohydrate and 2.6 times more Sugars than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 6.6 times more Omega 3, 1.7 times more Fiber and 8.6 times more Protein than Frozen Strawberries.
• Both Frozen Strawberries and Frozen Broccoli Spears offer comparable quantities of Energy per 300 calories.
• Both Frozen Strawberries as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 300 calories.