Comparing Nutrients in 300 calories Boiled BroccoliVS Frozen Chopped Broccoli

Weight per 300 calories

Boiled Broccoli

857g

Frozen Chopped Broccoli

1154g

Boiled Broccoli has 1.3 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Frozen Chopped Broccoli

34%

58%

300 kcal ▼

Macro Nutrients

Boiled Broccolivs 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 .

Find Vegetables rich in Energy

3.62%3.5g

Fat

3.45%3.35g

3.5 gvs3.35 g

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

Find Vegetables rich in Fat

2.1%0.68g

Saturated Fat

1.6%0.51g

0.68 gvs0.51 g

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

Find Vegetables rich in Saturated Fat

63.8%1g

Omega 3

75.7%1.2g

1 gvs1.2 g

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

Find Vegetables rich in Omega 3

2.57%0.44g

Omega 6

2.1%0.36g

0.44 gvs0.36 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

47.3%61.5g

Carbohydrate

42.4%55g

61.5 gvs55 g

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

Find Vegetables rich in Carbohydrate

16.4%12g

Sugars

21.5%15.6g

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

12 gvs15.6 g

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

Find Vegetables rich in Sugars

8.75%6.34g

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]

6.34 gvs9.58 g

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

Find Vegetables rich in Fructose

%4.2g

Glucose

%8.65g

4.2 gvs8.65 g

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

Find Vegetables rich in Glucose

%0.69g

Sucrose

0.69 gvsNA g

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

Find Vegetables rich in Sucrose

74.4%28.3g

Fiber

91%34.6g

28.3 gvs34.6 g

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

Find Vegetables rich in Fiber

36.4%20.4g

Protein

58%32.4g

20.4 gvs32.4 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Broccolivs Frozen Chopped Broccoli

73.3%660μg

Vitamin A

66.7%600μg

RAE, retinol activity equivalents

660 μgvs600 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

45%0.54mg

Vitamin B1

51%0.61mg

Thiamine

0.54 mgvs0.61 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

81%1.05mg

Vitamin B2

85.2%1.1mg

Riboflavin

1.05 mgvs1.1 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

29.6%4.74mg

Vitamin B3

34%5.42mg

Niacin, nicotinic acid, niacinamide

4.74 mgvs5.42 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

106%5.3mg

Vitamin B5

64.4%3.2mg

Pantothenic acid

5.3 mgvs3.2 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

132%1.7mg

Vitamin B6

115%1.5mg

Pyridoxine

1.7 mgvs1.5 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

231%926μg

Vitamin B9

193%773μg

Folates and Folic Acid

926 μgvs773 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

618%556mg

Vitamin C

723%651mg

Ascorbic acid

556 mgvs651 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

83%12.4mg

Vitamin E

94%14mg

Tocopherols and Tocotrienols

12.4 mgvs14 mg

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

Find Vegetables rich in Vitamin E

1008%1209μg

Vitamin K

780%936μg

Phytomenadione or phylloquinone

1209 μgvs936 μg

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

Find Vegetables rich in Vitamin K

Minerals

Boiled Broccolivs Frozen Chopped Broccoli

34.3%343mg

Calcium

64.6%646mg

343 mgvs646 mg

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

Find Vegetables rich in Calcium

58%0.52mg

Copper

48.7%0.44mg

0.52 mgvs0.44 mg

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

Find Vegetables rich in Copper

0.86%34.3μg

Fluoride

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

34.3 μgvsNA μg

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

Find Vegetables rich in Fluoride

71.8%5.74mg

Iron

117%9.35mg

5.74 mgvs9.35 mg

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

Find Vegetables rich in Iron

43%180mg

Magnesium

49.5%208mg

180 mgvs208 mg

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

Find Vegetables rich in Magnesium

72.3%1.66mg

Manganese

147%3.4mg

1.66 mgvs3.4 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

82%574mg

Phosphorus

82.4%577mg

574 mgvs577 mg

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

Find Vegetables rich in Phosphorus

74%2511mg

Potassium

72%2446mg

2511 mgvs2446 mg

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

Find Vegetables rich in Potassium

25%13.7μg

Selenium

58.7%32.3μg

13.7 μgvs32.3 μg

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

Find Vegetables rich in Selenium

23.4%351mg

Sodium

18.5%277mg

351 mgvs277 mg

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

Find Vegetables rich in Sodium

35%3.86mg

Zinc

50.3%5.54mg

3.86 mgvs5.54 mg

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

Find Vegetables rich in Zinc

20.7%765g

Water

28.5%1055g

765 gvs1055 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Frozen Chopped Broccoli:

Boiled and Drained Broccoli has 1.6 times more Vitamin B5 and 1.3 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
Both Boiled and Drained Broccoli and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E per 300 kcal.
Both Boiled and Drained Broccoli 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 Boiled Broccoli vs Frozen Chopped Broccoli:

Boiled and Drained Broccoli has 1.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Calcium, 1.6 times more Iron, 2 times more Manganese, 2.4 times more Selenium, 1.4 times more Zinc and 1.4 times more Water than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper, Magnesium, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Frozen Chopped Broccoli, Unprepared contains 1.3 times more Sugars, 1.5 times more Fructose and 1.6 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Fat, Omega 3, Carbohydrate and Fiber per 300 kcal.
Both Boiled and Drained Broccoli 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:

Boiled BroccoliVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 300 calories Boiled BroccoliVS Frozen Chopped Broccoli

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: