Comparing Nutrients in 300 calories Water Convolvulus VS Broccoli

Weight per 300 calories

• Water Convolvulus: 1579g
• Broccoli: 882g

Raw Broccoli has 1.8 times more energy per unit of mass than Raw Water Convolvulus , which is low in comparison to other foods. Water Convolvulus having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Water Convolvulus	42%	7%	51%
Broccoli	27%	8%	65%

Macro Nutrients

	Water Convolvulus	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.16g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	NA	3.14% 1g	32g per day for Men 19-50 years
Omega 3	NA	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	NA	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	38% 49.4g	45% 58.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	87.3% 33g	60.4% 23g	38g per day for Men 19-50 years
Protein	73.3% 41g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Water Convolvulus	Broccoli	Recommended Dietary Allowance
Vitamin A	553% 4974μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.58mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.23mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.5mg	119% 1.54mg	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	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	965% 868mg	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	NA	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Water Convolvulus	Broccoli	Recommended Dietary Allowance
Calcium	122% 1216mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	48% 0.43mg	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	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	267% 1121mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	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	88% 616mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	145% 4926mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	26% 14.2μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	119% 1784mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	26% 2.84mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	39.5% 1460g	21.3% 788g	3700g per day for Men 19-50 years

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

• Raw Water Convolvulus have 18.2 times more Vitamin A, 1.5 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Vitamin B1 and 2.3 times more Vitamin B5 than Raw Water Convolvulus .
• Both Raw Water Convolvulus and Raw Broccoli have similar amounts of Vitamin B6 and Vitamin C per 300 kcal.
• Both Raw Water Convolvulus as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Water Convolvulus vs Broccoli:

• Raw Water Convolvulus have 2.9 times more Calcium, 4.1 times more Iron, 6.1 times more Magnesium, 1.4 times more Manganese, 1.8 times more Potassium, 6.1 times more Sodium and 1.9 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Selenium and 1.3 times more Zinc than Raw Water Convolvulus .
• Both Raw Water Convolvulus and Raw Broccoli have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Water Convolvulus have 1.4 times more Fiber and 1.6 times more Protein than Raw Broccoli.
• Both Raw Water Convolvulus and Raw Broccoli have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Raw Water Convolvulus as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.