Comparing Nutrients in 300 calories Frozen Chopped BroccoliVS Puddings, tapioca, ready-to-eat, fat free

Weight per 300 calories

Frozen Chopped Broccoli

1154g

Puddings, tapioca, ready-to-eat, fat free

319g

Puddings, tapioca, ready-to-eat, fat free have 3.6 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 Puddings, tapioca, ready-to-eat, fat free?

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

Puddings, tapioca, ready-to-eat, fat free

91%

300 kcal ▼

Macro Nutrients

Frozen Chopped Broccolivs Puddings, tapioca, ready-to-eat, fat free

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

1.15%1.1g

3.35 gvs1.1 g

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

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1.6%0.51g

Saturated Fat

1.2%0.39g

0.51 gvs0.39 g

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

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75.7%1.2g

Omega 3

0%0g

1.2 gvs0 g

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

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2.1%0.36g

Omega 6

0.038%0.006g

0.36 gvs0.006 g

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

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0%0mg

Cholesterol

1.1%3.2mg

0 mgvs3.2 mg

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

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42.4%55g

Carbohydrate

52.3%68g

55 gvs68 g

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

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21.5%15.6g

Sugars

62.4%45.3g

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

15.6 gvs45.3 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

0%0g

34.6 gvs0 g

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

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58%32.4g

Protein

8.2%4.6g

32.4 gvs4.6 g

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

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Vitamins

Frozen Chopped Broccolivs Puddings, tapioca, ready-to-eat, fat free

66.7%600μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

600 μgvs0 μg

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

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51%0.61mg

Vitamin B1

3.46%0.041mg

Thiamine

0.61 mgvs0.041 mg

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

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85.2%1.1mg

Vitamin B2

18.4%0.24mg

Riboflavin

1.1 mgvs0.24 mg

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

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34%5.42mg

Vitamin B3

2%0.32mg

Niacin, nicotinic acid, niacinamide

5.42 mgvs0.32 mg

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

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64.4%3.2mg

Vitamin B5

1.9%0.096mg

Pantothenic acid

3.2 mgvs0.096 mg

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

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115%1.5mg

Vitamin B6

4.9%0.064mg

Pyridoxine

1.5 mgvs0.064 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

1.6%6.4μg

Folates and Folic Acid

773 μgvs6.4 μg

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

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0%0μg

Vitamin B12

41.2%0.99μg

Cobalamin

0 μgvs0.99 μg

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

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723%651mg

Vitamin C

1.06%0.96mg

Ascorbic acid

651 mgvs0.96 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

0.21%0.032mg

Tocopherols and Tocotrienols

14 mgvs0.032 mg

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

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780%936μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

936 μgvs0 μg

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

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Minerals

Frozen Chopped Broccolivs Puddings, tapioca, ready-to-eat, fat free

64.6%646mg

Calcium

16.6%166mg

646 mgvs166 mg

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

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48.7%0.44mg

Copper

6.4%0.057mg

0.44 mgvs0.057 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

4.4%0.35mg

9.35 mgvs0.35 mg

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

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49.5%208mg

Magnesium

3.8%16mg

208 mgvs16 mg

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

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147%3.4mg

Manganese

1.53%0.035mg

3.4 mgvs0.035 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

30%211mg

577 mgvs211 mg

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

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72%2446mg

Potassium

6.57%223mg

2446 mgvs223 mg

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

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58.7%32.3μg

Selenium

0%0μg

32.3 μgvs0 μg

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

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18.5%277mg

Sodium

39.8%597mg

277 mgvs597 mg

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

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50.3%5.54mg

Zinc

4.93%0.54mg

5.54 mgvs0.54 mg

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

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28.5%1055g

Water

6.58%243g

1055 gvs243 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 Puddings, tapioca, ready-to-eat, fat free:

Frozen Chopped Broccoli, Unprepared has more Vitamin A, 14.7 times more Vitamin B1, 4.6 times more Vitamin B2, 16.8 times more Vitamin B3, 33.6 times more Vitamin B5, 23.5 times more Vitamin B6, 121.1 times more Vitamin B9, 679.7 times more Vitamin C, 441.1 times more Vitamin E and more Vitamin K than Puddings, tapioca, ready-to-eat, fat free.
While Puddings, tapioca, ready-to-eat, fat free contain more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Puddings, tapioca, ready-to-eat, fat free:

Frozen Chopped Broccoli, Unprepared has 3.9 times more Calcium, 7.6 times more Copper, 26.6 times more Iron, 13 times more Magnesium, 96.6 times more Manganese, 2.7 times more Phosphorus, 10.9 times more Potassium, more Selenium, 10.2 times more Zinc and 4.3 times more Water than Puddings, tapioca, ready-to-eat, fat free.
While Puddings, tapioca, ready-to-eat, fat free contain 2.2 times more Sodium than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 300 calories:

Frozen Chopped Broccoli, Unprepared has 3 times more Fat, more Omega 3, more Fiber and 7.1 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
While Puddings, tapioca, ready-to-eat, fat free contain 2.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Puddings, tapioca, ready-to-eat, fat free have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Frozen Chopped Broccoli, Unprepared as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frozen Chopped BroccoliVS Cooked Chopped Frozen BroccoliPuddings, tapioca, ready-to-eat, fat freeVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Puddings, chocolate, ready-to-eat, fat freePuddings, tapioca, ready-to-eat, fat freeVS Puddings, chocolate, ready-to-eat, fat free

Compare Foods

Comparing Nutrients in 300 calories Frozen Chopped BroccoliVS Puddings, tapioca, ready-to-eat, fat free

Weight per 300 calories

Which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Puddings, tapioca, ready-to-eat, fat free?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: