Comparing Nutrients in 300 calories Water Convolvulus VS Boiled Spears Frozen Broccoli

Weight per 300 calories

• Water Convolvulus: 1579g
• Boiled Spears Frozen Broccoli: 1071g

Boiled and Drained Spears Frozen Broccoli have 1.5 times more energy per unit of mass than Raw Water Convolvulus , which is very low in comparison to other foods. Water Convolvulus having very low energy density.

Discover which food has more nutrients per 300 calories - Water Convolvulus or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Water Convolvulus	42%	7%	51%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Water Convolvulus	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.16g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	NA	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	NA	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.4g	44% 57.4g	130g per day for Men 19-50 years
Sugars	NA	21.7% 15.8g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	87.3% 33g	84.6% 32g	38g per day for Men 19-50 years
Protein	73.3% 41g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Water Convolvulus	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	553% 4974μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.58mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.23mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.5mg	107% 1.4mg	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	225% 900μg	80.4% 321μg	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	965% 868mg	477% 430mg	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	NA	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Water Convolvulus	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	122% 1216mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	51% 0.46mg	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	330% 26.4mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	267% 1121mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	151% 3.5mg	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	88% 616mg	84% 589mg	700mg per day for Men 19-50 years
Potassium	145% 4926mg	56.7% 1929mg	3400mg per day for Men 19-50 years
Selenium	26% 14.2μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	119% 1784mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	26% 2.84mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	39.5% 1460g	26.3% 972g	3700g per day for Men 19-50 years

Water Convolvulus VS Boiled Spears Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Water Convolvulus or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 300 calories of Water Convolvulus vs Boiled Spears Frozen Broccoli:

• 300 calories of Water Convolvulus have 9.1 times more Vitamin A, 1.8 times more Vitamin B2, 2.9 times more Vitamin B3, 2.8 times more Vitamin B9 and 2 times more Vitamin C than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.3 times more Vitamin B5 than Raw Water Convolvulus .
• Both Water Convolvulus and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin B6 per 300 calories.
• Both Raw Water Convolvulus as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Water Convolvulus vs Boiled Spears Frozen Broccoli:

• 300 calories of Water Convolvulus have 2.2 times more Calcium, 4 times more Iron, 5.2 times more Magnesium, 2.6 times more Potassium, 6.9 times more Sodium and 1.5 times more Water than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.3 times more Copper, 1.4 times more Manganese and 1.4 times more Selenium than Raw Water Convolvulus .
• Both Water Convolvulus and Boiled Spears Frozen Broccoli contain similar levels of Phosphorus and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Water Convolvulus have 1.2 times more Protein than Boiled Spears Frozen Broccoli.
• Both Water Convolvulus and Boiled Spears Frozen Broccoli offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.