Comparing Nutrients in 300 calories Cooked Arrowhead with SaltVS Broccoli

Weight per 300 calories

Cooked Arrowhead with Salt

385g

Broccoli

882g

Cooked Arrowhead with Salt has 2.3 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Cooked Arrowhead with Salt or Broccoli?

Macros Ratio

Protein Fat Carbs

Cooked Arrowhead with Salt

22%

77%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Cooked Arrowhead with Saltvs Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.4%0.38g

Fat

3.37%3.26g

0.38 gvs3.26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

3.14%1g

NA gvs1 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

34.7%0.56g

NA gvs0.56 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

2.54%0.43g

NA gvs0.43 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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47.8%62g

Carbohydrate

45%58.6g

62 gvs58.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

20.7%15g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs15 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

8.28%6g

≤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]

NA gvs6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%4.32g

NA gvs4.32 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.88g

NA gvs0.88 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

60.4%23g

NA gvs23 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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31%17.3g

Protein

44.4%25g

17.3 gvs25 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Arrowhead with Saltvs Broccoli

0%0μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

0 μgvs274 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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46%0.55mg

Vitamin B1

52.2%0.63mg

Thiamine

0.55 mgvs0.63 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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17.8%0.23mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.23 mgvs1.03 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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28%4.46mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

4.46 mgvs5.64 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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34.5%1.73mg

Vitamin B5

101%5.06mg

Pantothenic acid

1.73 mgvs5.06 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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61%0.79mg

Vitamin B6

119%1.54mg

Pyridoxine

0.79 mgvs1.54 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.65%34.6μg

Vitamin B9

139%556μg

Folates and Folic Acid

34.6 μgvs556 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.3%1.15mg

Vitamin C

875%787mg

Ascorbic acid

1.15 mgvs787 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

NA mgvs6.9 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

747%896μg

Phytomenadione or phylloquinone

NA μgvs896 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Arrowhead with Saltvs Broccoli

2.7%27mg

Calcium

41.5%415mg

27 mgvs415 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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57.7%0.52mg

Copper

48%0.43mg

0.52 mgvs0.43 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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58%4.65mg

Iron

80.5%6.44mg

4.65 mgvs6.44 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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45%188mg

Magnesium

44%185mg

188 mgvs185 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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47.7%1.1mg

Manganese

80.6%1.85mg

1.1 mgvs1.85 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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108%758mg

Phosphorus

83%582mg

758 mgvs582 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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100%3388mg

Potassium

82%2788mg

3388 mgvs2788 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.2%2.3μg

Selenium

40%22μg

2.3 μgvs22 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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65%977mg

Sodium

19.4%291mg

977 mgvs291 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.7%0.85mg

Zinc

33%3.6mg

0.85 mgvs3.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8%296g

Water

21.3%788g

296 gvs788 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cooked Arrowhead with Salt vs Broccoli:

Raw Broccoli contains more Vitamin A, 4.5 times more Vitamin B2, 1.3 times more Vitamin B3, 2.9 times more Vitamin B5, 1.9 times more Vitamin B6, 16.1 times more Vitamin B9 and 682.1 times more Vitamin C than Boiled and Drained Arrowhead with Salt.
Both Boiled and Drained Arrowhead with Salt and Raw Broccoli have similar amounts of Vitamin B1 per 300 kcal.
Both Boiled and Drained Arrowhead with Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Arrowhead with Salt vs Broccoli:

Boiled and Drained Arrowhead with Salt has 1.2 times more Copper, 1.3 times more Phosphorus, 1.2 times more Potassium and 3.4 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 15.4 times more Calcium, 1.4 times more Iron, 1.7 times more Manganese, 9.6 times more Selenium, 4.3 times more Zinc and 2.7 times more Water than Boiled and Drained Arrowhead with Salt.
Both Boiled and Drained Arrowhead with Salt and Raw Broccoli have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Broccoli contains 8.5 times more Fat and 1.4 times more Protein than Boiled and Drained Arrowhead with Salt.
Both Boiled and Drained Arrowhead with Salt and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled and Drained Arrowhead with Salt as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Arrowhead with SaltVS Cooked Artichokes with SaltBroccoliVS Cooked Artichokes with SaltCooked Arrowhead with SaltVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Cooked Arrowhead with SaltVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Arrowhead with Salt or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: