Comparing Nutrients in 300 calories Seasoned Dry Bread Crumbs VS Broccoli

Weight per 300 calories

Seasoned Dry Bread Crumbs

78.3g

Broccoli

882g

Seasoned Dry Bread Crumbs have 11.3 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Seasoned Dry Bread Crumbs or Broccoli?

Macros Ratio

Protein Fat Carbs

Seasoned Dry Bread Crumbs

15%

13%

72%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Seasoned Dry Bread Crumbs vs 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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4.43%4.3g

Fat

3.37%3.26g

4.3 gvs3.26 g

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

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3.4%1.1g

Saturated Fat

3.14%1g

1.1 gvs1 g

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

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10.6%0.17g

Omega 3

34.7%0.56g

0.17 gvs0.56 g

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

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9.6%1.63g

Omega 6

2.54%0.43g

1.63 gvs0.43 g

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

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0.27%0.78mg

Cholesterol

0%0mg

0.78 mgvs0 mg

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

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41.3%53.6g

Carbohydrate

45%58.6g

53.6 gvs58.6 g

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

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6.2%4.5g

Sugars

20.7%15g

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

4.5 gvs15 g

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

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2.14%1.55g

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]

1.55 gvs6 g

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

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%1.35g

Glucose

%4.32g

1.35 gvs4.32 g

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

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%0g

Sucrose

%0.88g

0 gvs0.88 g

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

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10%3.84g

Fiber

60.4%23g

3.84 gvs23 g

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

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19.8%11g

Protein

44.4%25g

11 gvs25 g

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

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Vitamins

Seasoned Dry Bread Crumbs vs Broccoli

0.87%7.83μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

7.83 μgvs274 μg

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

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62.7%0.75mg

Vitamin B1

52.2%0.63mg

Thiamine

0.75 mgvs0.63 mg

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

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25%0.33mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.33 mgvs1.03 mg

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

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30%4.83mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

4.83 mgvs5.64 mg

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

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9.76%0.49mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.49 mgvs5.06 mg

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

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10.3%0.13mg

Vitamin B6

119%1.54mg

Pyridoxine

0.13 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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23.3%93μg

Vitamin B9

139%556μg

Folates and Folic Acid

93 μgvs556 μg

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

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11.4%0.27μg

Vitamin B12

0%0μg

Cobalamin

0.27 μgvs0 μg

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

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2.35%2.1mg

Vitamin C

875%787mg

Ascorbic acid

2.1 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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1.36%0.2mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

0.2 mgvs6.9 mg

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

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30%36μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

36 μgvs896 μg

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

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Minerals

Seasoned Dry Bread Crumbs vs Broccoli

14.3%143mg

Calcium

41.5%415mg

143 mgvs415 mg

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

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21.2%0.19mg

Copper

48%0.43mg

0.19 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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48%3.85mg

Iron

80.5%6.44mg

3.85 mgvs6.44 mg

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

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8.58%36mg

Magnesium

44%185mg

36 mgvs185 mg

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

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33.5%0.77mg

Manganese

80.6%1.85mg

0.77 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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20%139mg

Phosphorus

83%582mg

139 mgvs582 mg

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

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5.32%181mg

Potassium

82%2788mg

181 mgvs2788 mg

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

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35%19.3μg

Selenium

40%22μg

19.3 μgvs22 μg

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

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110%1645mg

Sodium

19.4%291mg

1645 mgvs291 mg

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

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10%1.12mg

Zinc

33%3.6mg

1.12 mgvs3.6 mg

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

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0.13%4.97g

Water

21.3%788g

4.97 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 Seasoned Dry Bread Crumbs vs Broccoli:

Seasoned Grated Dry Bread Crumbs have 1.2 times more Vitamin B1 and more Vitamin B12 than Raw Broccoli.
While Raw Broccoli contains 34.9 times more Vitamin A, 3.2 times more Vitamin B2, 10.4 times more Vitamin B5, 11.5 times more Vitamin B6, 6 times more Vitamin B9, 372.2 times more Vitamin C, 33.8 times more Vitamin E and 24.9 times more Vitamin K than Seasoned Grated Dry Bread Crumbs .
Both Seasoned Grated Dry Bread Crumbs and Raw Broccoli have similar amounts of Vitamin B3 per 300 kcal.
Both Seasoned Grated Dry Bread Crumbs as well as Raw Broccoli have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Seasoned Dry Bread Crumbs vs Broccoli:

Seasoned Grated Dry Bread Crumbs have 5.6 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 2.9 times more Calcium, 2.3 times more Copper, 1.7 times more Iron, 5.1 times more Magnesium, 2.4 times more Manganese, 4.2 times more Phosphorus, 15.4 times more Potassium, 3.2 times more Zinc and 158.4 times more Water than Seasoned Grated Dry Bread Crumbs .
Both Seasoned Grated Dry Bread Crumbs and Raw Broccoli have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Seasoned Grated Dry Bread Crumbs have 1.3 times more Fat and 3.8 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 3.3 times more Omega 3, 3.3 times more Sugars, 3.9 times more Fructose, 6 times more Fiber and 2.2 times more Protein than Seasoned Grated Dry Bread Crumbs .
Both Seasoned Grated Dry Bread Crumbs and Raw Broccoli have similar amounts of Energy, Saturated Fat and Carbohydrate per 300 kcal.
Both Seasoned Grated Dry Bread Crumbs as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Seasoned Dry Bread Crumbs VS Toasted Protein BreadBroccoliVS Toasted Protein BreadSeasoned Dry Bread Crumbs VS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Seasoned Dry Bread Crumbs VS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Seasoned Dry Bread Crumbs or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: