Comparing Nutrients in 300 calories BlackberriesVS Broccoli

Weight per 300 calories

Blackberries

698g

Broccoli

882g

Blackberries have 1.3 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Blackberries

11%

80%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Blackberriesvs 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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3.52%3.4g

Fat

3.37%3.26g

3.4 gvs3.26 g

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

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0.31%0.098g

Saturated Fat

3.14%1g

0.098 gvs1 g

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

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41%0.66g

Omega 3

34.7%0.56g

0.66 gvs0.56 g

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

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7.63%1.3g

Omega 6

2.54%0.43g

1.3 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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51.6%67g

Carbohydrate

45%58.6g

67 gvs58.6 g

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

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47%34g

Sugars

20.7%15g

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

34 gvs15 g

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

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23%16.7g

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]

16.7 gvs6 g

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

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%16g

Glucose

%4.32g

16 gvs4.32 g

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

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%0.49g

Sucrose

%0.88g

0.49 gvs0.88 g

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

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97%37g

Fiber

60.4%23g

37 gvs23 g

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

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17.3%9.7g

Protein

44.4%25g

9.7 gvs25 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Blackberriesvs Broccoli

8.53%76.7μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

76.7 μgvs274 μg

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

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11.6%0.14mg

Vitamin B1

52.2%0.63mg

Thiamine

0.14 mgvs0.63 mg

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

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14%0.18mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.18 mgvs1.03 mg

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

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28%4.5mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

4.5 mgvs5.64 mg

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

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38.5%1.93mg

Vitamin B5

101%5.06mg

Pantothenic acid

1.93 mgvs5.06 mg

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

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16%0.21mg

Vitamin B6

119%1.54mg

Pyridoxine

0.21 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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43.6%174μg

Vitamin B9

139%556μg

Folates and Folic Acid

174 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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163%147mg

Vitamin C

875%787mg

Ascorbic acid

147 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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54.4%8.16mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

8.16 mgvs6.9 mg

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

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115%138μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

138 μgvs896 μg

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

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Minerals

Blackberriesvs Broccoli

20.2%202mg

Calcium

41.5%415mg

202 mgvs415 mg

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

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128%1.15mg

Copper

48%0.43mg

1.15 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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54%4.33mg

Iron

80.5%6.44mg

4.33 mgvs6.44 mg

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

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33.2%140mg

Magnesium

44%185mg

140 mgvs185 mg

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

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196%4.5mg

Manganese

80.6%1.85mg

4.5 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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22%153mg

Phosphorus

83%582mg

153 mgvs582 mg

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

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33.2%1130mg

Potassium

82%2788mg

1130 mgvs2788 mg

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

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5.07%2.8μg

Selenium

40%22μg

2.8 μgvs22 μg

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

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0.47%6.98mg

Sodium

19.4%291mg

6.98 mgvs291 mg

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

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33.6%3.7mg

Zinc

33%3.6mg

3.7 mgvs3.6 mg

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

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16.6%615g

Water

21.3%788g

615 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 Blackberries vs Broccoli:

Raw Broccoli contains 3.6 times more Vitamin A, 4.5 times more Vitamin B1, 5.7 times more Vitamin B2, 1.3 times more Vitamin B3, 2.6 times more Vitamin B5, 7.4 times more Vitamin B6, 3.2 times more Vitamin B9, 5.4 times more Vitamin C and 6.5 times more Vitamin K than Raw Blackberries.
Both Raw Blackberries and Raw Broccoli have similar amounts of Vitamin E per 300 kcal.
Both Raw Blackberries as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Blackberries vs Broccoli:

Raw Blackberries have 2.7 times more Copper and 2.4 times more Manganese than Raw Broccoli.
While Raw Broccoli contains 2 times more Calcium, 1.5 times more Iron, 1.3 times more Magnesium, 3.8 times more Phosphorus, 2.5 times more Potassium, 7.9 times more Selenium, 41.7 times more Sodium and 1.3 times more Water than Raw Blackberries.
Both Raw Blackberries and Raw Broccoli have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Blackberries have 3 times more Omega 6, 2.3 times more Sugars, 2.8 times more Fructose and 1.6 times more Fiber than Raw Broccoli.
While Raw Broccoli contains 10.3 times more Saturated Fat and 2.6 times more Protein than Raw Blackberries.
Both Raw Blackberries and Raw Broccoli have similar amounts of Energy, Fat, Omega 3 and Carbohydrate per 300 kcal.
Both Raw Blackberries as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

BlackberriesVS Canned Blackberry JuiceBroccoliVS Canned Blackberry JuiceBlackberriesVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories BlackberriesVS Broccoli

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: