Comparing Nutrients in 300 calories Black CurrantsVS Broccoli

Weight per 300 calories

Black Currants

476g

Broccoli

882g

Black Currants have 1.9 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Black Currants

87%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Black Currantsvs 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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2%1.95g

Fat

3.37%3.26g

1.95 gvs3.26 g

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

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0.51%0.16g

Saturated Fat

3.14%1g

0.16 gvs1 g

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

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21.4%0.34g

Omega 3

34.7%0.56g

0.34 gvs0.56 g

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

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3%0.51g

Omega 6

2.54%0.43g

0.51 gvs0.43 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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56.3%73.2g

Carbohydrate

45%58.6g

73.2 gvs58.6 g

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

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Sugars

20.7%15g

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

NA gvs15 g

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

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Fructose

8.28%6g

≤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 g

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

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Glucose

%4.32g

NA gvs4.32 g

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

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Sucrose

%0.88g

NA gvs0.88 g

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

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Fiber

60.4%23g

NA gvs23 g

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

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12%6.67g

Protein

44.4%25g

6.67 gvs25 g

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

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Vitamins

Black Currantsvs Broccoli

6.35%57μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

57 μgvs274 μg

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

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20%0.24mg

Vitamin B1

52.2%0.63mg

Thiamine

0.24 mgvs0.63 mg

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

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18.3%0.24mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.24 mgvs1.03 mg

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

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8.93%1.43mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

1.43 mgvs5.64 mg

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

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38%1.9mg

Vitamin B5

101%5.06mg

Pantothenic acid

1.9 mgvs5.06 mg

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

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24%0.31mg

Vitamin B6

119%1.54mg

Pyridoxine

0.31 mgvs1.54 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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Vitamin B9

139%556μg

Folates and Folic Acid

NA μgvs556 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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958%862mg

Vitamin C

875%787mg

Ascorbic acid

862 mgvs787 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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31.7%4.76mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

4.76 mgvs6.9 mg

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

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Vitamin K

747%896μg

Phytomenadione or phylloquinone

NA μgvs896 μg

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

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Minerals

Black Currantsvs Broccoli

26%262mg

Calcium

41.5%415mg

262 mgvs415 mg

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

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45.5%0.41mg

Copper

48%0.43mg

0.41 mgvs0.43 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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92%7.33mg

Iron

80.5%6.44mg

7.33 mgvs6.44 mg

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

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27.2%114mg

Magnesium

44%185mg

114 mgvs185 mg

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

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53%1.2mg

Manganese

80.6%1.85mg

1.2 mgvs1.85 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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40%281mg

Phosphorus

83%582mg

281 mgvs582 mg

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

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45%1533mg

Potassium

82%2788mg

1533 mgvs2788 mg

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

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Selenium

40%22μg

NA μgvs22 μg

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

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0.63%9.52mg

Sodium

19.4%291mg

9.52 mgvs291 mg

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

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11.7%1.3mg

Zinc

33%3.6mg

1.3 mgvs3.6 mg

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

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10.5%390g

Water

21.3%788g

390 gvs788 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 Black Currants vs Broccoli:

Raw Broccoli contains 4.8 times more Vitamin A, 2.6 times more Vitamin B1, 4.3 times more Vitamin B2, 3.9 times more Vitamin B3, 2.7 times more Vitamin B5, 4.9 times more Vitamin B6 and 1.4 times more Vitamin E than Raw European Black Currants.
Both Raw European Black Currants and Raw Broccoli have similar amounts of Vitamin C per 300 kcal.
Both Raw European Black Currants as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Black Currants vs Broccoli:

Raw Broccoli contains 1.6 times more Calcium, 1.6 times more Magnesium, 1.5 times more Manganese, 2.1 times more Phosphorus, 1.8 times more Potassium, 30.6 times more Sodium, 2.8 times more Zinc and 2 times more Water than Raw European Black Currants.
Both Raw European Black Currants and Raw Broccoli have similar amounts of Copper and Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw European Black Currants have 1.3 times more Carbohydrate than Raw Broccoli.
While Raw Broccoli contains 1.7 times more Fat, 6.2 times more Saturated Fat, 1.6 times more Omega 3 and 3.7 times more Protein than Raw European Black Currants.
Both Raw European Black Currants and Raw Broccoli have similar amounts of Energy per 300 kcal.
Both Raw European Black Currants as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Black CurrantsVS Red CurrantsBroccoliVS Red CurrantsBlack CurrantsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Black CurrantsVS Broccoli

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: