Comparing Nutrients in 300 calories Candies, carob, unsweetenedVS Boiled Broccoli

Weight per 300 calories

Candies, carob, unsweetened

55.6g

Boiled Broccoli

857g

Candies, carob, unsweetened have 15.4 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Candies, carob, unsweetened or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Candies, carob, unsweetened

52%

42%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

Candies, carob, unsweetenedvs Boiled Broccoli

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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18%17.4g

Fat

3.62%3.5g

17.4 gvs3.5 g

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

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50.4%16g

Saturated Fat

2.1%0.68g

16 gvs0.68 g

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

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1.08%0.017g

Omega 3

63.8%1g

0.017 gvs1 g

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

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0.86%0.15g

Omega 6

2.57%0.44g

0.15 gvs0.44 g

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

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0.19%0.56mg

Cholesterol

0%0mg

0.56 mgvs0 mg

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

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24%31.3g

Carbohydrate

47.3%61.5g

31.3 gvs61.5 g

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

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26%19g

Sugars

16.4%12g

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

19 gvs12 g

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

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Fructose

8.75%6.34g

≤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]

NA gvs6.34 g

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

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Glucose

%4.2g

NA gvs4.2 g

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

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Sucrose

%0.69g

NA gvs0.69 g

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

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5.56%2.1g

Fiber

74.4%28.3g

2.1 gvs28.3 g

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

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8.1%4.53g

Protein

36.4%20.4g

4.53 gvs20.4 g

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

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Vitamins

Candies, carob, unsweetenedvs Boiled Broccoli

0.062%0.56μg

Vitamin A

73.3%660μg

RAE, retinol activity equivalents

0.56 μgvs660 μg

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

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4.63%0.056mg

Vitamin B1

45%0.54mg

Thiamine

0.056 mgvs0.54 mg

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

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7.6%0.099mg

Vitamin B2

81%1.05mg

Riboflavin

0.099 mgvs1.05 mg

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

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3.6%0.58mg

Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

0.58 mgvs4.74 mg

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

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8.33%0.42mg

Vitamin B5

106%5.3mg

Pantothenic acid

0.42 mgvs5.3 mg

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

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5.56%0.072mg

Vitamin B6

132%1.7mg

Pyridoxine

0.072 mgvs1.7 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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2.9%11.7μg

Vitamin B9

231%926μg

Folates and Folic Acid

11.7 μgvs926 μg

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

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6.5%0.16μg

Vitamin B12

0%0μg

Cobalamin

0.16 μgvs0 μg

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

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0.31%0.28mg

Vitamin C

618%556mg

Ascorbic acid

0.28 mgvs556 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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5.8%0.87mg

Vitamin E

83%12.4mg

Tocopherols and Tocotrienols

0.87 mgvs12.4 mg

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

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3.56%4.28μg

Vitamin K

1008%1209μg

Phytomenadione or phylloquinone

4.28 μgvs1209 μg

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

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Minerals

Candies, carob, unsweetenedvs Boiled Broccoli

17%168mg

Calcium

34.3%343mg

168 mgvs343 mg

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

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11.3%0.1mg

Copper

58%0.52mg

0.1 mgvs0.52 mg

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

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Fluoride

0.86%34.3μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs34.3 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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8.96%0.72mg

Iron

71.8%5.74mg

0.72 mgvs5.74 mg

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

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4.76%20mg

Magnesium

43%180mg

20 mgvs180 mg

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

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3.4%0.078mg

Manganese

72.3%1.66mg

0.078 mgvs1.66 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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10%70mg

Phosphorus

82%574mg

70 mgvs574 mg

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

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10.3%352mg

Potassium

74%2511mg

352 mgvs2511 mg

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

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5.25%2.9μg

Selenium

25%13.7μg

2.9 μgvs13.7 μg

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

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3.96%59.4mg

Sodium

23.4%351mg

59.4 mgvs351 mg

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

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18%1.96mg

Zinc

35%3.86mg

1.96 mgvs3.86 mg

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

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0.023%0.86g

Water

20.7%765g

0.86 gvs765 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 Candies, carob, unsweetened vs Boiled Broccoli:

Candies, carob, unsweetened have more Vitamin B12 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1188 times more Vitamin A, 9.7 times more Vitamin B1, 10.7 times more Vitamin B2, 8.2 times more Vitamin B3, 12.7 times more Vitamin B5, 23.7 times more Vitamin B6, 79.3 times more Vitamin B9, 2002.6 times more Vitamin C, 14.2 times more Vitamin E and 282.7 times more Vitamin K than Candies, carob, unsweetened.
Both Candies, carob, unsweetened as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Candies, carob, unsweetened vs Boiled Broccoli:

Boiled and Drained Broccoli contains 2 times more Calcium, 5.1 times more Copper, 8 times more Iron, 9 times more Magnesium, 21.4 times more Manganese, 8.2 times more Phosphorus, 7.1 times more Potassium, 4.7 times more Selenium, 5.9 times more Sodium, 2 times more Zinc and 894.2 times more Water than Candies, carob, unsweetened.

Comparison of macro-nutrients per 300 calories:

Candies, carob, unsweetened have 5 times more Fat, 23.8 times more Saturated Fat and 1.6 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 59.2 times more Omega 3, 2 times more Carbohydrate, 13.4 times more Fiber and 4.5 times more Protein than Candies, carob, unsweetened.
Both Candies, carob, unsweetened and Boiled and Drained Broccoli have similar amounts of Energy per 300 kcal.
Both Candies, carob, unsweetened as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Candies, carob, unsweetenedVS Baking chocolate, unsweetened, liquidBoiled BroccoliVS Baking chocolate, unsweetened, liquidCandies, carob, unsweetenedVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 300 calories Candies, carob, unsweetenedVS Boiled Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Candies, carob, unsweetened or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: