Comparing Nutrients in 300 calories BananasVS Frozen Chopped Broccoli

Weight per 300 calories

Bananas

337g

Frozen Chopped Broccoli

1154g

Bananas have 3.4 times more energy per 100g than Frozen Chopped Broccoli. It has average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 300 calories - Bananas or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Bananas

93%

Frozen Chopped Broccoli

34%

58%

300 kcal ▼

Macro Nutrients

Bananasvs Frozen Chopped 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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1.15%1.1g

Fat

3.45%3.35g

1.1 gvs3.35 g

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

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1.18%0.38g

Saturated Fat

1.6%0.51g

0.38 gvs0.51 g

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

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5.7%0.091g

Omega 3

75.7%1.2g

0.091 gvs1.2 g

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

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0.91%0.16g

Omega 6

2.1%0.36g

0.16 gvs0.36 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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59.2%77g

Carbohydrate

42.4%55g

77 gvs55 g

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

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57%41.2g

Sugars

21.5%15.6g

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

41.2 gvs15.6 g

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

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22.5%16.3g

Fructose

13.2%9.58g

≤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]

16.3 gvs9.58 g

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

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%16.8g

Glucose

%8.65g

16.8 gvs8.65 g

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

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%8.06g

Sucrose

8.06 gvsNA g

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

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23%8.76g

Fiber

91%34.6g

8.76 gvs34.6 g

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

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6.56%3.67g

Protein

58%32.4g

3.67 gvs32.4 g

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

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Vitamins

Bananasvs Frozen Chopped Broccoli

1.12%10μg

Vitamin A

66.7%600μg

RAE, retinol activity equivalents

10 μgvs600 μg

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

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8.7%0.1mg

Vitamin B1

51%0.61mg

Thiamine

0.1 mgvs0.61 mg

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

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19%0.25mg

Vitamin B2

85.2%1.1mg

Riboflavin

0.25 mgvs1.1 mg

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

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14%2.24mg

Vitamin B3

34%5.42mg

Niacin, nicotinic acid, niacinamide

2.24 mgvs5.42 mg

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

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22.5%1.13mg

Vitamin B5

64.4%3.2mg

Pantothenic acid

1.13 mgvs3.2 mg

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

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95%1.24mg

Vitamin B6

115%1.5mg

Pyridoxine

1.24 mgvs1.5 mg

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

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0%0μg

Vitamin B7

Biotin

0 μgvsNA μg

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

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17%67.4μg

Vitamin B9

193%773μg

Folates and Folic Acid

67.4 μgvs773 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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32.6%29.3mg

Vitamin C

723%651mg

Ascorbic acid

29.3 mgvs651 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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2.25%0.34mg

Vitamin E

94%14mg

Tocopherols and Tocotrienols

0.34 mgvs14 mg

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

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1.4%1.7μg

Vitamin K

780%936μg

Phytomenadione or phylloquinone

1.7 μgvs936 μg

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

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Minerals

Bananasvs Frozen Chopped Broccoli

1.7%17mg

Calcium

64.6%646mg

17 mgvs646 mg

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

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29.2%0.26mg

Copper

48.7%0.44mg

0.26 mgvs0.44 mg

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

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0.19%7.4μg

Fluoride

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

7.4 μgvsNA μg

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

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11%0.88mg

Iron

117%9.35mg

0.88 mgvs9.35 mg

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

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21.7%91mg

Magnesium

49.5%208mg

91 mgvs208 mg

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

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39.6%0.91mg

Manganese

147%3.4mg

0.91 mgvs3.4 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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10.6%74mg

Phosphorus

82.4%577mg

74 mgvs577 mg

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

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35.5%1207mg

Potassium

72%2446mg

1207 mgvs2446 mg

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

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6.13%3.37μg

Selenium

58.7%32.3μg

3.37 μgvs32.3 μg

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

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0.22%3.37mg

Sodium

18.5%277mg

3.37 mgvs277 mg

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

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4.6%0.51mg

Zinc

50.3%5.54mg

0.51 mgvs5.54 mg

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

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6.82%253g

Water

28.5%1055g

253 gvs1055 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 Bananas vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 59.3 times more Vitamin A, 5.9 times more Vitamin B1, 4.5 times more Vitamin B2, 2.4 times more Vitamin B3, 2.9 times more Vitamin B5, 11.5 times more Vitamin B9, 22.2 times more Vitamin C, 41.8 times more Vitamin E and 555.2 times more Vitamin K than Raw Bananas.
Both Raw Bananas and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 per 300 kcal.
Both Raw Bananas as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Bananas vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 38.3 times more Calcium, 1.7 times more Copper, 10.7 times more Iron, 2.3 times more Magnesium, 3.7 times more Manganese, 7.8 times more Phosphorus, 2 times more Potassium, 9.6 times more Selenium, 82.2 times more Sodium, 11 times more Zinc and 4.2 times more Water than Raw Bananas.

Comparison of macro-nutrients per 300 calories:

Raw Bananas have 1.4 times more Carbohydrate, 2.6 times more Sugars and 1.7 times more Fructose than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 3 times more Fat, 13.3 times more Omega 3, 3.9 times more Fiber and 8.8 times more Protein than Raw Bananas.
Both Raw Bananas and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 300 kcal.
Both Raw Bananas as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

BananasVS Banana PowderFrozen Chopped BroccoliVS Banana PowderBananasVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 300 calories BananasVS Frozen Chopped Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Bananas or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: