Comparing Nutrients in 100 calories Canned Butterbur VS Frozen Broccoli Spears

Weight per 100 calories

• Canned Butterbur: 3333g
• Frozen Broccoli Spears: 345g

Frozen Broccoli Spears have 9.7 times more energy per unit of mass than Canned Butterbur, which is very low in comparison to other foods. Canned Butterbur having very low energy density.

Discover which food has more nutrients per 100 calories - Canned Butterbur or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Canned Butterbur	14%	37%	49%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Canned Butterbur	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.47% 4.33g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	NA	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	NA	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.74% 12.7g	14% 18.4g	130g per day for Men 19-50 years
Sugars	NA	7% 5.07g	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	NA	27.2% 10.3g	38g per day for Men 19-50 years
Protein	6.55% 3.67g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Canned Butterbur	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.67mg	9.96% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.33% 0.37mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	46.4% 0.6mg	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	25% 100μg	81% 324μg	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	441% 397mg	262% 236mg	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	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Butterbur	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	113% 1133mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	13.8% 0.12mg	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	263% 21mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	38.4% 0.88mg	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	19% 133mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	11.8% 400mg	25.4% 862mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	8.9% 133mg	3.9% 58.6mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	88.2% 3264g	8.44% 312g	3700g per day for Men 19-50 years

Canned Butterbur VS Frozen Broccoli Spears Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Butterbur or Frozen Broccoli Spears?

Lets compare vitamin content per 100 calories of Canned Butterbur vs Frozen Broccoli Spears:

• 100 calories of Canned Butterbur have 2.9 times more Vitamin B3, 1.8 times more Vitamin B6 and 1.7 times more Vitamin C than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain more Vitamin A, 2 times more Vitamin B2, 2.3 times more Vitamin B5 and 3.2 times more Vitamin B9 than Canned Butterbur.
• Both Canned Butterbur and Frozen Broccoli Spears provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Canned Butterbur have insufficient amounts of Vitamin A
• Both Canned Butterbur as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Butterbur vs Frozen Broccoli Spears:

• 100 calories of Canned Butterbur have 8 times more Calcium, 9.9 times more Copper, 8.5 times more Iron, 1.2 times more Magnesium, 3.7 times more Manganese, 4.6 times more Selenium, 2.3 times more Sodium, 1.7 times more Zinc and 10.5 times more Water than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 1.5 times more Phosphorus and 2.2 times more Potassium than Canned Butterbur.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Butterbur have 3.7 times more Fat than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 1.5 times more Carbohydrate and 2.9 times more Protein than Canned Butterbur.
• Both Canned Butterbur and Frozen Broccoli Spears offer comparable quantities of Energy per 100 calories.