Comparing Nutrients in 300 calories Strawberries VS Broccoli

Weight per 300 calories

• Strawberries: 938g
• Broccoli: 882g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Strawberries or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Strawberries	7%	7%	86%
Broccoli	27%	8%	65%

Macro Nutrients

	Strawberries	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	4.96% 0.84g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.4% 72g	45% 58.6g	130g per day for Men 19-50 years
Sugars	63.2% 46g	20.7% 15g	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	31.6% 23g	8.28% 6g	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	% 18.7g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 4.4g	% 0.88g	g per day for Men 19-50 years
Fiber	49.3% 18.8g	60.4% 23g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Broccoli	Recommended Dietary Allowance
Vitamin A	1.04% 9.38μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.8% 0.23mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	119% 1.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.94% 1.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56.3% 225μg	139% 556μg	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	613% 551mg	875% 787mg	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	18% 2.7mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.6μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberries	Broccoli	Recommended Dietary Allowance
Calcium	15% 150mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	48% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	1.03% 41.3μg	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	48% 3.84mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	80.6% 1.85mg	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	32% 225mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	42% 1434mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.38mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	23% 853g	21.3% 788g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 29.2 times more Vitamin A, 2.8 times more Vitamin B1, 5 times more Vitamin B2, 1.6 times more Vitamin B3, 4.3 times more Vitamin B5, 3.5 times more Vitamin B6, 2.5 times more Vitamin B9, 1.4 times more Vitamin C, 2.5 times more Vitamin E and 43.5 times more Vitamin K than Raw Strawberries.
• Both Raw Strawberries as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Strawberries vs Broccoli:

• Raw Strawberries have 2 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Calcium, 1.7 times more Iron, 1.5 times more Magnesium, 2.6 times more Phosphorus, 1.9 times more Potassium, 5.9 times more Selenium, 31.1 times more Sodium and 2.8 times more Zinc than Raw Strawberries.
• Both Raw Strawberries and Raw Broccoli have similar amounts of Copper and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Strawberries have 2 times more Omega 6, 1.2 times more Carbohydrate, 3.1 times more Sugars and 3.8 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 7.2 times more Saturated Fat and 4 times more Protein than Raw Strawberries.
• Both Raw Strawberries and Raw Broccoli have similar amounts of Energy, Fat, Omega 3 and Fiber per 300 kcal.
• Both Raw Strawberries as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.