Comparing Nutrients in 300 calories Boiled BroccoliVS Raspberries

Weight per 300 calories

Boiled Broccoli

857g

Raspberries

577g

Raw Raspberries have 1.5 times more energy per unit of mass than Boiled and Drained Broccoli, which is low in comparison to other foods. Boiled Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Raspberries

10%

82%

300 kcal ▼

Macro Nutrients

Boiled Broccolivs Raspberries

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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3.62%3.5g

Fat

3.87%3.75g

3.5 gvs3.75 g

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

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2.1%0.68g

Saturated Fat

0.34%0.11g

0.68 gvs0.11 g

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

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63.8%1g

Omega 3

45.4%0.73g

1 gvs0.73 g

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

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2.57%0.44g

Omega 6

8.45%1.44g

0.44 gvs1.44 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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47.3%61.5g

Carbohydrate

53%69g

61.5 gvs69 g

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

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16.4%12g

Sugars

35%25.5g

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

12 gvs25.5 g

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

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8.75%6.34g

Fructose

18.7%13.6g

≤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]

6.34 gvs13.6 g

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

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%4.2g

Glucose

%10.7g

4.2 gvs10.7 g

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

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%0.69g

Sucrose

%1.15g

0.69 gvs1.15 g

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

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74.4%28.3g

Fiber

99%37.5g

28.3 gvs37.5 g

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

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36.4%20.4g

Protein

12.4%6.92g

20.4 gvs6.92 g

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

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Vitamins

Boiled Broccolivs Raspberries

73.3%660μg

Vitamin A

1.3%11.5μg

RAE, retinol activity equivalents

660 μgvs11.5 μg

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

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45%0.54mg

Vitamin B1

15.4%0.18mg

Thiamine

0.54 mgvs0.18 mg

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

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81%1.05mg

Vitamin B2

17%0.22mg

Riboflavin

1.05 mgvs0.22 mg

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

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29.6%4.74mg

Vitamin B3

21.6%3.45mg

Niacin, nicotinic acid, niacinamide

4.74 mgvs3.45 mg

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

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106%5.3mg

Vitamin B5

38%1.9mg

Pantothenic acid

5.3 mgvs1.9 mg

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

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132%1.7mg

Vitamin B6

24.4%0.32mg

Pyridoxine

1.7 mgvs0.32 mg

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

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Vitamin B7

66%19.8μg

Biotin

NA μgvs19.8 μg

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

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231%926μg

Vitamin B9

30.3%121μg

Folates and Folic Acid

926 μgvs121 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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618%556mg

Vitamin C

168%151mg

Ascorbic acid

556 mgvs151 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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83%12.4mg

Vitamin E

33.5%5mg

Tocopherols and Tocotrienols

12.4 mgvs5 mg

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

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1008%1209μg

Vitamin K

37.5%45μg

Phytomenadione or phylloquinone

1209 μgvs45 μg

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

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Minerals

Boiled Broccolivs Raspberries

34.3%343mg

Calcium

14.4%144mg

343 mgvs144 mg

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

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58%0.52mg

Copper

57.7%0.52mg

0.52 mgvs0.52 mg

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

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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 .

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71.8%5.74mg

Iron

49.8%4mg

5.74 mgvs4 mg

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

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43%180mg

Magnesium

30.2%127mg

180 mgvs127 mg

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

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72.3%1.66mg

Manganese

168%3.87mg

1.66 mgvs3.87 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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82%574mg

Phosphorus

24%167mg

574 mgvs167 mg

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

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74%2511mg

Potassium

25.6%871mg

2511 mgvs871 mg

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

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25%13.7μg

Selenium

2.1%1.15μg

13.7 μgvs1.15 μg

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

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23.4%351mg

Sodium

0.38%5.77mg

351 mgvs5.77 mg

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

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35%3.86mg

Zinc

22%2.42mg

3.86 mgvs2.42 mg

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

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20.7%765g

Water

13.4%495g

765 gvs495 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 Boiled Broccoli vs Raspberries:

Boiled and Drained Broccoli has 57.2 times more Vitamin A, 2.9 times more Vitamin B1, 4.8 times more Vitamin B2, 1.4 times more Vitamin B3, 2.8 times more Vitamin B5, 5.4 times more Vitamin B6, 7.6 times more Vitamin B9, 3.7 times more Vitamin C, 2.5 times more Vitamin E and 26.9 times more Vitamin K than Raw Raspberries.
Both Boiled and Drained Broccoli as well as Raw Raspberries have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Raspberries:

Boiled and Drained Broccoli has 2.4 times more Calcium, 1.4 times more Iron, 1.4 times more Magnesium, 3.4 times more Phosphorus, 2.9 times more Potassium, 11.9 times more Selenium, 60.9 times more Sodium, 1.6 times more Zinc and 1.5 times more Water than Raw Raspberries.
While Raw Raspberries contain 2.3 times more Manganese than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Raspberries have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Broccoli has 1.4 times more Omega 3 and 2.9 times more Protein than Raw Raspberries.
While Raw Raspberries contain 3.3 times more Omega 6, 2.1 times more Sugars, 2.1 times more Fructose and 1.3 times more Fiber than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Raspberries have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
Both Boiled and Drained Broccoli as well as Raw Raspberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliRaspberriesVS Frozen Chopped BroccoliBoiled BroccoliVS Raspberries, canned, red, heavy syrup pack, solids and liquidsRaspberriesVS Raspberries, canned, red, heavy syrup pack, solids and liquids

Compare Foods

Comparing Nutrients in 300 calories Boiled BroccoliVS Raspberries

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: