Comparing Nutrients in 300 calories Garden CressVS Frozen Chopped Broccoli

Weight per 300 calories

Garden Cress

938g

Frozen Chopped Broccoli

1154g

Garden Cress have 1.2 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 300 calories - Garden Cress or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Garden Cress

27%

16%

57%

Frozen Chopped Broccoli

34%

58%

300 kcal ▼

Macro Nutrients

Garden Cressvs Frozen Chopped 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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6.77%6.56g

Fat

3.45%3.35g

6.56 gvs3.35 g

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

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0.67%0.22g

Saturated Fat

1.6%0.51g

0.22 gvs0.51 g

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

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44.5%0.71g

Omega 3

75.7%1.2g

0.71 gvs1.2 g

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

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8.4%1.43g

Omega 6

2.1%0.36g

1.43 gvs0.36 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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39.7%51.6g

Carbohydrate

42.4%55g

51.6 gvs55 g

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

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57%41.3g

Sugars

21.5%15.6g

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

41.3 gvs15.6 g

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

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Fructose

13.2%9.58g

≤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 gvs9.58 g

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

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Glucose

%8.65g

NA gvs8.65 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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27%10.3g

Fiber

91%34.6g

10.3 gvs34.6 g

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

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43.5%24.4g

Protein

58%32.4g

24.4 gvs32.4 g

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

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Vitamins

Garden Cressvs Frozen Chopped Broccoli

360%3244μg

Vitamin A

66.7%600μg

RAE, retinol activity equivalents

3244 μgvs600 μg

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

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62.5%0.75mg

Vitamin B1

51%0.61mg

Thiamine

0.75 mgvs0.61 mg

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

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188%2.44mg

Vitamin B2

85.2%1.1mg

Riboflavin

2.44 mgvs1.1 mg

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

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58.6%9.38mg

Vitamin B3

34%5.42mg

Niacin, nicotinic acid, niacinamide

9.38 mgvs5.42 mg

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

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45.4%2.27mg

Vitamin B5

64.4%3.2mg

Pantothenic acid

2.27 mgvs3.2 mg

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

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178%2.3mg

Vitamin B6

115%1.5mg

Pyridoxine

2.3 mgvs1.5 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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188%750μg

Vitamin B9

193%773μg

Folates and Folic Acid

750 μgvs773 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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719%647mg

Vitamin C

723%651mg

Ascorbic acid

647 mgvs651 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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43.8%6.56mg

Vitamin E

94%14mg

Tocopherols and Tocotrienols

6.56 mgvs14 mg

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

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4234%5080μg

Vitamin K

780%936μg

Phytomenadione or phylloquinone

5080 μgvs936 μg

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

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Minerals

Garden Cressvs Frozen Chopped Broccoli

76%759mg

Calcium

64.6%646mg

759 mgvs646 mg

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

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177%1.6mg

Copper

48.7%0.44mg

1.6 mgvs0.44 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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152%12mg

Iron

117%9.35mg

12 mgvs9.35 mg

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

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85%356mg

Magnesium

49.5%208mg

356 mgvs208 mg

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

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225%5.2mg

Manganese

147%3.4mg

5.2 mgvs3.4 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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102%713mg

Phosphorus

82.4%577mg

713 mgvs577 mg

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

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167%5681mg

Potassium

72%2446mg

5681 mgvs2446 mg

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

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15.3%8.44μg

Selenium

58.7%32.3μg

8.44 μgvs32.3 μg

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

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8.75%131mg

Sodium

18.5%277mg

131 mgvs277 mg

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

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19.6%2.16mg

Zinc

50.3%5.54mg

2.16 mgvs5.54 mg

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

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22.7%838g

Water

28.5%1055g

838 gvs1055 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 Garden Cress vs Frozen Chopped Broccoli:

Raw Garden Cress have 5.4 times more Vitamin A, 1.2 times more Vitamin B1, 2.2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B6 and 5.4 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Vitamin B5 and 2.1 times more Vitamin E than Raw Garden Cress.
Both Raw Garden Cress and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B9 and Vitamin C per 300 kcal.
Both Raw Garden Cress as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Garden Cress vs Frozen Chopped Broccoli:

Raw Garden Cress have 3.6 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium, 1.5 times more Manganese, 1.2 times more Phosphorus and 2.3 times more Potassium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 3.8 times more Selenium, 2.1 times more Sodium, 2.6 times more Zinc and 1.3 times more Water than Raw Garden Cress.
Both Raw Garden Cress and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Garden Cress have 2 times more Fat, 4 times more Omega 6 and 2.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Omega 3, 3.4 times more Fiber and 1.3 times more Protein than Raw Garden Cress.
Both Raw Garden Cress and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Garden Cress as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Garden CressVS Boiled Garden CressFrozen Chopped BroccoliVS Boiled Garden CressGarden CressVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 300 calories Garden CressVS Frozen Chopped Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Garden Cress or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: