Comparing Nutrients in 300 calories Syrups, sugar free VS Frozen Chopped Broccoli

Weight per 300 calories

• Syrups, sugar free: 588g
• Frozen Chopped Broccoli: 1154g

Syrups, sugar free have 2 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Discover which food has more nutrients per 300 calories - Syrups, sugar free or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Syrups, sugar free	6%	0%	94%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Syrups, sugar free	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	0% 0g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.5g	42.4% 55g	130g per day for Men 19-50 years
Sugars	0.081% 0.059g	21.5% 15.6g	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	13.2% 9.58g	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	% 8.65g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.1g	91% 34.6g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Syrups, sugar free	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.24% 0.012mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	115% 1.5mg	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	193% 773μg	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	723% 651mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, sugar free	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	48.7% 0.44mg	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% 0mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	147% 3.4mg	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	0% 0mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	5.35% 2.94μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	82.4% 1235mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	14% 512g	28.5% 1055g	3700g per day for Men 19-50 years

Syrups, Sugar Free VS Frozen Chopped Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Syrups, sugar free or Frozen Chopped Broccoli?

Lets compare vitamin content per 300 calories of Syrups, sugar free vs Frozen Chopped Broccoli:

• 300 kcal of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, 273.6 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Syrups, sugar free.
• 300 calories of Syrups, sugar free have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Syrups, sugar free as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Syrups, sugar free vs Frozen Chopped Broccoli:

• 300 calories of Syrups, sugar free have 4.5 times more Sodium than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, 11 times more Selenium, more Zinc and 2.1 times more Water than Syrups, sugar free.
• 300 calories of Syrups, sugar free lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Syrups, sugar free have 1.3 times more Carbohydrate than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain more Omega 3, 264.8 times more Sugars, 8.4 times more Fiber and 6.9 times more Protein than Syrups, sugar free.
• Both Syrups, sugar free and Frozen Chopped Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Syrups, sugar free provide inadequate amounts of Omega 3
• Both Syrups, sugar free as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 300 calories.