Comparing Nutrients in 300 calories Powdered sugar VS Frozen Broccoli Spears

Weight per 300 calories

• Powdered sugar: 77g
• Frozen Broccoli Spears: 1035g

Powdered sugar has 13.4 times more energy per 100g than Frozen Broccoli Spears. It has high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Which food has more nutrients per 300 calories - Powdered sugar or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Powdered sugar	0%	0%	100%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Powdered sugar	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	59% 77g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	104% 75.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	81.7% 31g	38g per day for Men 19-50 years
Protein	0% 0g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Powdered sugar	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.13% 0.015mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	0% 0mg	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	0% 0mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powdered sugar	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.077% 0.77mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	0.6% 0.005mg	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	0.58% 0.046mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	0.13% 0.003mg	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	0% 0mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	0.045% 1.54mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	0.84% 0.46μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	0.07% 0.008mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.005% 0.18g	25.3% 937g	3700g per day for Men 19-50 years

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

• Frozen Broccoli Spears contain more Vitamin A, more Vitamin B1, 80.5 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Sugars, powdered.
• Both Sugars, powdered as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Powdered sugar vs Frozen Broccoli Spears:

• Frozen Broccoli Spears contain 550 times more Calcium, 69 times more Copper, 161 times more Iron, more Magnesium, 858.5 times more Manganese, more Phosphorus, 1676.7 times more Potassium, 42.5 times more Selenium, 114 times more Sodium, 456.1 times more Zinc and 5281 times more Water than Sugars, powdered.

Comparison of macro-nutrients per 300 calories:

• Sugars, powdered have 1.4 times more Carbohydrate and 5 times more Sugars than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Fat, more Omega 3, more Fiber and more Protein than Sugars, powdered.
• Both Sugars, powdered and Frozen Broccoli Spears have similar amounts of Energy per 300 kcal.
• Both Sugars, powdered as well as Frozen Broccoli Spears have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.