Comparing Nutrients in 300 calories Boiled BroccoliVS Tamarinds

Weight per 300 calories

Boiled Broccoli

857g

Tamarinds

126g

Raw Tamarinds have 6.8 times more energy per unit of mass than Boiled and Drained Broccoli, which is above average in comparison to other foods. Boiled Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Tamarinds

94%

300 kcal ▼

Macro Nutrients

Boiled Broccolivs Tamarinds

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

0.78%0.75g

3.5 gvs0.75 g

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

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2.1%0.68g

Saturated Fat

1.07%0.34g

0.68 gvs0.34 g

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

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63.8%1g

Omega 3

0%0g

1 gvs0 g

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

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2.57%0.44g

Omega 6

0.44%0.074g

0.44 gvs0.074 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

60.3%78.5g

61.5 gvs78.5 g

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

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16.4%12g

Sugars

67%48.7g

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

12 gvs48.7 g

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

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8.75%6.34g

Fructose

≤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 gvsNA g

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

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%4.2g

Glucose

4.2 gvsNA g

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

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%0.69g

Sucrose

0.69 gvsNA g

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

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74.4%28.3g

Fiber

17%6.4g

28.3 gvs6.4 g

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

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36.4%20.4g

Protein

6.28%3.5g

20.4 gvs3.5 g

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

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Vitamins

Boiled Broccolivs Tamarinds

73.3%660μg

Vitamin A

0.28%2.5μg

RAE, retinol activity equivalents

660 μgvs2.5 μg

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

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45%0.54mg

Vitamin B1

44.8%0.54mg

Thiamine

0.54 mgvs0.54 mg

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

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81%1.05mg

Vitamin B2

14.7%0.19mg

Riboflavin

1.05 mgvs0.19 mg

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

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29.6%4.74mg

Vitamin B3

15.2%2.43mg

Niacin, nicotinic acid, niacinamide

4.74 mgvs2.43 mg

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

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106%5.3mg

Vitamin B5

3.6%0.18mg

Pantothenic acid

5.3 mgvs0.18 mg

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

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132%1.7mg

Vitamin B6

6.37%0.083mg

Pyridoxine

1.7 mgvs0.083 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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231%926μg

Vitamin B9

4.4%17.6μg

Folates and Folic Acid

926 μgvs17.6 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

4.9%4.4mg

Ascorbic acid

556 mgvs4.4 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

0.84%0.13mg

Tocopherols and Tocotrienols

12.4 mgvs0.13 mg

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

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1008%1209μg

Vitamin K

2.93%3.5μg

Phytomenadione or phylloquinone

1209 μgvs3.5 μg

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

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Minerals

Boiled Broccolivs Tamarinds

34.3%343mg

Calcium

9.3%93mg

343 mgvs93 mg

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

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58%0.52mg

Copper

12%0.11mg

0.52 mgvs0.11 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

44%3.5mg

5.74 mgvs3.5 mg

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

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43%180mg

Magnesium

27.5%115mg

180 mgvs115 mg

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

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72.3%1.66mg

Manganese

1.66 mgvsNA 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

20.3%142mg

574 mgvs142 mg

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

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74%2511mg

Potassium

23%788mg

2511 mgvs788 mg

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

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25%13.7μg

Selenium

2.97%1.63μg

13.7 μgvs1.63 μg

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

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23.4%351mg

Sodium

2.34%35mg

351 mgvs35 mg

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

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35%3.86mg

Zinc

1.14%0.13mg

3.86 mgvs0.13 mg

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

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20.7%765g

Water

1.07%39.4g

765 gvs39.4 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 Tamarinds:

Boiled and Drained Broccoli has 262.9 times more Vitamin A, 5.5 times more Vitamin B2, 1.9 times more Vitamin B3, 29.4 times more Vitamin B5, 20.7 times more Vitamin B6, 52.7 times more Vitamin B9, 126.6 times more Vitamin C, 99 times more Vitamin E and 344.1 times more Vitamin K than Raw Tamarinds.
Both Boiled and Drained Broccoli and Raw Tamarinds have similar amounts of Vitamin B1 per 300 kcal.
Both Boiled and Drained Broccoli as well as Raw Tamarinds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Tamarinds:

Boiled and Drained Broccoli has 3.7 times more Calcium, 4.8 times more Copper, 1.6 times more Iron, 1.6 times more Magnesium, 4 times more Phosphorus, 3.2 times more Potassium, 8.4 times more Selenium, 10 times more Sodium, 30.7 times more Zinc and 19.4 times more Water than Raw Tamarinds.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Broccoli has 4.7 times more Fat, more Omega 3, 4.4 times more Fiber and 5.8 times more Protein than Raw Tamarinds.
While Raw Tamarinds contain 1.3 times more Carbohydrate and 4.1 times more Sugars than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Tamarinds have similar amounts of Energy per 300 kcal.
Both Boiled and Drained Broccoli as well as Raw Tamarinds have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliTamarindsVS Frozen Chopped BroccoliBoiled BroccoliVS WatermelonTamarindsVS Watermelon

Compare Foods

Comparing Nutrients in 300 calories Boiled BroccoliVS Tamarinds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: