Comparing Nutrients in 300 calories Chinese BroccoliVS Broccoli

Weight per 300 calories

Chinese Broccoli

1154g

Broccoli

882g

Raw Broccoli has 1.3 times more energy per unit of mass than Raw Chinese Broccoli, which is low in comparison to other foods. Chinese Broccoli having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Chinese Broccoli

16%

23%

61%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Chinese Broccolivs 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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9.04%8.77g

Fat

3.37%3.26g

8.77 gvs3.26 g

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

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4.2%1.34g

Saturated Fat

3.14%1g

1.34 gvs1 g

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

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195%3.13g

Omega 3

34.7%0.56g

3.13 gvs0.56 g

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

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5.43%0.92g

Omega 6

2.54%0.43g

0.92 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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41.4%54g

Carbohydrate

45%58.6g

54 gvs58.6 g

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

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14%10g

Sugars

20.7%15g

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

10 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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79%30g

Fiber

60.4%23g

30 gvs23 g

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

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24.7%14g

Protein

44.4%25g

14 gvs25 g

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

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Vitamins

Chinese Broccolivs Broccoli

110%992μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

992 μgvs274 μg

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

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96%1.15mg

Vitamin B1

52.2%0.63mg

Thiamine

1.15 mgvs0.63 mg

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

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136%1.77mg

Vitamin B2

79.4%1.03mg

Riboflavin

1.77 mgvs1.03 mg

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

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33%5.3mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

5.3 mgvs5.64 mg

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

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Vitamin B5

101%5.06mg

Pantothenic acid

NA mgvs5.06 mg

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

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65.7%0.85mg

Vitamin B6

119%1.54mg

Pyridoxine

0.85 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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300%1200μg

Vitamin B9

139%556μg

Folates and Folic Acid

1200 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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379%342mg

Vitamin C

875%787mg

Ascorbic acid

342 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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38.5%5.77mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

5.77 mgvs6.9 mg

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

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857%1028μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

1028 μgvs896 μg

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

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Minerals

Chinese Broccolivs Broccoli

121%1212mg

Calcium

41.5%415mg

1212 mgvs415 mg

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

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82%0.74mg

Copper

48%0.43mg

0.74 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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85%6.8mg

Iron

80.5%6.44mg

6.8 mgvs6.44 mg

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

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52%219mg

Magnesium

44%185mg

219 mgvs185 mg

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

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Manganese

80.6%1.85mg

NA 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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71%496mg

Phosphorus

83%582mg

496 mgvs582 mg

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

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93%3162mg

Potassium

82%2788mg

3162 mgvs2788 mg

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

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29.4%16μg

Selenium

40%22μg

16 μgvs22 μg

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

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5.4%80.8mg

Sodium

19.4%291mg

80.8 mgvs291 mg

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

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43%4.73mg

Zinc

33%3.6mg

4.73 mgvs3.6 mg

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

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29%1068g

Water

21.3%788g

1068 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 Chinese Broccoli vs Broccoli:

Raw Chinese Broccoli has 3.6 times more Vitamin A, 1.8 times more Vitamin B1, 1.7 times more Vitamin B2 and 2.2 times more Vitamin B9 than Raw Broccoli.
While Raw Broccoli contains 1.8 times more Vitamin B6 and 2.3 times more Vitamin C than Raw Chinese Broccoli.
Both Raw Chinese Broccoli and Raw Broccoli have similar amounts of Vitamin B3, Vitamin E and Vitamin K per 300 kcal.
Both Raw Chinese Broccoli as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Chinese Broccoli vs Broccoli:

Raw Chinese Broccoli has 2.9 times more Calcium, 1.7 times more Copper, 1.3 times more Zinc and 1.4 times more Water than Raw Broccoli.
While Raw Broccoli contains 1.4 times more Selenium and 3.6 times more Sodium than Raw Chinese Broccoli.
Both Raw Chinese Broccoli and Raw Broccoli have similar amounts of Iron, Magnesium, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Chinese Broccoli has 2.7 times more Fat, 1.3 times more Saturated Fat, 5.6 times more Omega 3, 2.1 times more Omega 6 and 1.3 times more Fiber than Raw Broccoli.
While Raw Broccoli contains 1.5 times more Sugars and 1.8 times more Protein than Raw Chinese Broccoli.
Both Raw Chinese Broccoli and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Chinese Broccoli as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Chinese BroccoliVS Fiddlehead FernsBroccoliVS Fiddlehead FernsChinese BroccoliVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Chinese BroccoliVS Broccoli

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: