Comparing Nutrients in 300 calories BroccoliVS Dock

Weight per 300 calories

Broccoli

882g

Dock

1364g

Broccoli has 1.5 times more energy per 100g than Dock. It has low energy density when compared to other foods. Raw Dock having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Dock

30%

23%

47%

300 kcal ▼

Macro Nutrients

Broccolivs Dock

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

3.37%3.26g

Fat

9.84%9.55g

3.26 gvs9.55 g

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

Find Vegetables rich in Fat

3.14%1g

Saturated Fat

1 gvsNA g

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

Find Vegetables rich in Saturated Fat

34.7%0.56g

Omega 3

0.56 gvsNA g

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

Find Vegetables rich in Omega 3

2.54%0.43g

Omega 6

0.43 gvsNA 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

45%58.6g

Carbohydrate

33.6%43.6g

58.6 gvs43.6 g

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

Find Vegetables rich in Carbohydrate

20.7%15g

Sugars

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

15 gvsNA g

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

Find Vegetables rich in Sugars

8.28%6g

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 gvsNA g

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

Find Vegetables rich in Fructose

%4.32g

Glucose

4.32 gvsNA g

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

Find Vegetables rich in Glucose

%0.88g

Sucrose

0.88 gvsNA g

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

Find Vegetables rich in Sucrose

60.4%23g

Fiber

104%39.5g

23 gvs39.5 g

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

Find Vegetables rich in Fiber

44.4%25g

Protein

48.7%27.3g

25 gvs27.3 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Broccolivs Dock

30.4%274μg

Vitamin A

303%2727μg

RAE, retinol activity equivalents

274 μgvs2727 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

52.2%0.63mg

Vitamin B1

45.5%0.55mg

Thiamine

0.63 mgvs0.55 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

79.4%1.03mg

Vitamin B2

105%1.36mg

Riboflavin

1.03 mgvs1.36 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

35.2%5.64mg

Vitamin B3

42.6%6.8mg

Niacin, nicotinic acid, niacinamide

5.64 mgvs6.8 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

101%5.06mg

Vitamin B5

11%0.56mg

Pantothenic acid

5.06 mgvs0.56 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

119%1.54mg

Vitamin B6

128%1.66mg

Pyridoxine

1.54 mgvs1.66 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

139%556μg

Vitamin B9

44.3%177μg

Folates and Folic Acid

556 μgvs177 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

875%787mg

Vitamin C

727%655mg

Ascorbic acid

787 mgvs655 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

46%6.9mg

Vitamin E

Tocopherols and Tocotrienols

6.9 mgvsNA mg

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

Find Vegetables rich in Vitamin E

747%896μg

Vitamin K

Phytomenadione or phylloquinone

896 μgvsNA μg

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

Find Vegetables rich in Vitamin K

Minerals

Broccolivs Dock

41.5%415mg

Calcium

60%600mg

415 mgvs600 mg

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

Find Vegetables rich in Calcium

48%0.43mg

Copper

198%1.8mg

0.43 mgvs1.8 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

80.5%6.44mg

Iron

409%32.7mg

6.44 mgvs32.7 mg

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

Find Vegetables rich in Iron

44%185mg

Magnesium

334%1405mg

185 mgvs1405 mg

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

Find Vegetables rich in Magnesium

80.6%1.85mg

Manganese

207%4.76mg

1.85 mgvs4.76 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

83%582mg

Phosphorus

123%859mg

582 mgvs859 mg

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

Find Vegetables rich in Phosphorus

82%2788mg

Potassium

156%5318mg

2788 mgvs5318 mg

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

Find Vegetables rich in Potassium

40%22μg

Selenium

22.3%12.3μg

22 μgvs12.3 μg

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

Find Vegetables rich in Selenium

19.4%291mg

Sodium

3.64%54.5mg

291 mgvs54.5 mg

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

Find Vegetables rich in Sodium

33%3.6mg

Zinc

24.8%2.73mg

3.6 mgvs2.73 mg

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

Find Vegetables rich in Zinc

21.3%788g

Water

34.3%1268g

788 gvs1268 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 Broccoli vs Dock:

Raw Broccoli has 9 times more Vitamin B5, 3.1 times more Vitamin B9 and 1.2 times more Vitamin C than Raw Dock.
While Raw Dock contains 10 times more Vitamin A and 1.3 times more Vitamin B2 than Raw Broccoli.
Both Raw Broccoli and Raw Dock have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 300 kcal.
Both Raw Broccoli as well as Raw Dock have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Dock:

Raw Broccoli has 1.8 times more Selenium, 5.3 times more Sodium and 1.3 times more Zinc than Raw Dock.
While Raw Dock contains 1.4 times more Calcium, 4.1 times more Copper, 5.1 times more Iron, 7.6 times more Magnesium, 2.6 times more Manganese, 1.5 times more Phosphorus, 1.9 times more Potassium and 1.6 times more Water than Raw Broccoli.

Comparison of macro-nutrients per 300 calories:

Raw Broccoli has 1.3 times more Carbohydrate than Raw Dock.
While Raw Dock contains 2.9 times more Fat and 1.7 times more Fiber than Raw Broccoli.
Both Raw Broccoli and Raw Dock have similar amounts of Energy and Protein per 300 kcal.
Both Raw Broccoli as well as Raw Dock have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

BroccoliVS Boiled BroccoliDockVS Boiled BroccoliBroccoliVS Boiled DockDockVS Boiled Dock

Compare Foods

Comparing Nutrients in 300 calories BroccoliVS Dock

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: