Comparing Nutrients in 300 calories Frozen Chopped BroccoliVS Cooked Chili Beans, Barbecue, Ranch Style

Weight per 300 calories

Frozen Chopped Broccoli

1154g

Cooked Chili Beans, Barbecue, Ranch Style

309g

Cooked Chili Beans, Barbecue, Ranch Style have 3.7 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is average in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Cooked Chili Beans, Barbecue, Ranch Style?

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

Cooked Chili Beans, Barbecue, Ranch Style

21%

70%

300 kcal ▼

Macro Nutrients

Frozen Chopped Broccolivs Cooked Chili Beans, Barbecue, Ranch Style

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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3.45%3.35g

Fat

3.2%3.1g

3.35 gvs3.1 g

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

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1.6%0.51g

Saturated Fat

1.4%0.45g

0.51 gvs0.45 g

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

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75.7%1.2g

Omega 3

65.5%1.05g

1.2 gvs1.05 g

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

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2.1%0.36g

Omega 6

3.93%0.67g

0.36 gvs0.67 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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42.4%55g

Carbohydrate

40.2%52.3g

55 gvs52.3 g

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

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21.5%15.6g

Sugars

22.4%16.2g

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

15.6 gvs16.2 g

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

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13.2%9.58g

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]

9.58 gvsNA g

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

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%8.65g

Glucose

8.65 gvsNA g

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

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Sucrose

NA gvsNA g

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

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91%34.6g

Fiber

34%13g

34.6 gvs13 g

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

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58%32.4g

Protein

27.6%15.5g

32.4 gvs15.5 g

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

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Vitamins

Frozen Chopped Broccolivs Cooked Chili Beans, Barbecue, Ranch Style

66.7%600μg

Vitamin A

0.34%3.1μg

RAE, retinol activity equivalents

600 μgvs3.1 μg

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

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51%0.61mg

Vitamin B1

10.3%0.12mg

Thiamine

0.61 mgvs0.12 mg

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

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85.2%1.1mg

Vitamin B2

35.7%0.46mg

Riboflavin

1.1 mgvs0.46 mg

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

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34%5.42mg

Vitamin B3

6.96%1.1mg

Niacin, nicotinic acid, niacinamide

5.42 mgvs1.1 mg

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

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64.4%3.2mg

Vitamin B5

Pantothenic acid

3.2 mgvsNA mg

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

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115%1.5mg

Vitamin B6

64.2%0.84mg

Pyridoxine

1.5 mgvs0.84 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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193%773μg

Vitamin B9

20%80.4μg

Folates and Folic Acid

773 μgvs80.4 μg

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

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0%0μg

Vitamin B12

1.3%0.031μg

Cobalamin

0 μgvs0.031 μg

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

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723%651mg

Vitamin C

5.84%5.26mg

Ascorbic acid

651 mgvs5.26 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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94%14mg

Vitamin E

4.33%0.65mg

Tocopherols and Tocotrienols

14 mgvs0.65 mg

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

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780%936μg

Vitamin K

1.03%1.24μg

Phytomenadione or phylloquinone

936 μgvs1.24 μg

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

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Minerals

Frozen Chopped Broccolivs Cooked Chili Beans, Barbecue, Ranch Style

64.6%646mg

Calcium

9.6%96mg

646 mgvs96 mg

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

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48.7%0.44mg

Copper

86.6%0.78mg

0.44 mgvs0.78 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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117%9.35mg

Iron

72%5.75mg

9.35 mgvs5.75 mg

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

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49.5%208mg

Magnesium

33%139mg

208 mgvs139 mg

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

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147%3.4mg

Manganese

3.4 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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82.4%577mg

Phosphorus

68%476mg

577 mgvs476 mg

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

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72%2446mg

Potassium

41%1392mg

2446 mgvs1392 mg

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

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58.7%32.3μg

Selenium

7.3%4.02μg

32.3 μgvs4.02 μg

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

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18.5%277mg

Sodium

149%2242mg

277 mgvs2242 mg

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

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50.3%5.54mg

Zinc

56.2%6.2mg

5.54 mgvs6.2 mg

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

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28.5%1055g

Water

6.3%234g

1055 gvs234 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 Frozen Chopped Broccoli vs Cooked Chili Beans, Barbecue, Ranch Style:

Frozen Chopped Broccoli, Unprepared has 194 times more Vitamin A, 4.9 times more Vitamin B1, 2.4 times more Vitamin B2, 4.9 times more Vitamin B3, 1.8 times more Vitamin B6, 9.6 times more Vitamin B9, 123.8 times more Vitamin C, 21.7 times more Vitamin E and 756.4 times more Vitamin K than Cooked Chili Beans, Barbecue, Ranch Style.
Both Frozen Chopped Broccoli, Unprepared as well as Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Cooked Chili Beans, Barbecue, Ranch Style:

Frozen Chopped Broccoli, Unprepared has 6.7 times more Calcium, 1.6 times more Iron, 1.5 times more Magnesium, 1.2 times more Phosphorus, 1.8 times more Potassium, 8 times more Selenium and 4.5 times more Water than Cooked Chili Beans, Barbecue, Ranch Style.
While Cooked Chili Beans, Barbecue, Ranch Style contain 1.8 times more Copper and 8.1 times more Sodium than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Cooked Chili Beans, Barbecue, Ranch Style have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Frozen Chopped Broccoli, Unprepared has 2.7 times more Fiber and 2.1 times more Protein than Cooked Chili Beans, Barbecue, Ranch Style.
While Cooked Chili Beans, Barbecue, Ranch Style contain 1.9 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Cooked Chili Beans, Barbecue, Ranch Style have similar amounts of Energy, Fat, Omega 3, Carbohydrate and Sugars per 300 kcal.
Both Frozen Chopped Broccoli, Unprepared as well as Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frozen Chopped BroccoliVS Cooked Chopped Frozen BroccoliCooked Chili Beans, Barbecue, Ranch StyleVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Soy VermicelliCooked Chili Beans, Barbecue, Ranch StyleVS Soy Vermicelli

Compare Foods

Comparing Nutrients in 300 calories Frozen Chopped BroccoliVS Cooked Chili Beans, Barbecue, Ranch Style

Weight per 300 calories

Which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Cooked Chili Beans, Barbecue, Ranch Style?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: