Comparing Nutrients in 300 calories Human Breast MilkVS Broccoli

Weight per 300 calories

Human Breast Milk

429g

Broccoli

882g

Human Breast Milk has 2.1 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Human Breast Milk or Broccoli?

Macros Ratio

Protein Fat Carbs

Human Breast Milk

55%

39%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Human Breast Milkvs Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find rich in Energy

19.4%18.8g

Fat

3.37%3.26g

18.8 gvs3.26 g

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

Find rich in Fat

27%8.6g

Saturated Fat

3.14%1g

8.6 gvs1 g

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

Find rich in Saturated Fat

14%0.22g

Omega 3

34.7%0.56g

0.22 gvs0.56 g

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

Find rich in Omega 3

9.43%1.6g

Omega 6

2.54%0.43g

1.6 gvs0.43 g

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

Find rich in Omega 6

20.7%60mg

Cholesterol

0%0mg

60 mgvs0 mg

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

Find rich in Cholesterol

22.7%29.5g

Carbohydrate

45%58.6g

29.5 gvs58.6 g

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

Find rich in Carbohydrate

40.7%29.5g

Sugars

20.7%15g

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

29.5 gvs15 g

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

Find rich in Sugars

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 .

Find rich in Fructose

Glucose

%4.32g

NA gvs4.32 g

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

Find rich in Glucose

Sucrose

%0.88g

NA gvs0.88 g

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

Find rich in Sucrose

0%0g

Fiber

60.4%23g

0 gvs23 g

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

Find rich in Fiber

7.9%4.4g

Protein

44.4%25g

4.4 gvs25 g

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

Find rich in Protein Buy premium vegan protein powder

Vitamins

Human Breast Milkvs Broccoli

29%261μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

261 μgvs274 μg

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

Find rich in Vitamin A Buy Preformed Vegan Vitamin A

5%0.06mg

Vitamin B1

52.2%0.63mg

Thiamine

0.06 mgvs0.63 mg

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

Find rich in Vitamin B1 Buy Vegan Vitamin B1

12%0.15mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.15 mgvs1.03 mg

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

Find rich in Vitamin B2 Buy Vegan Vitamin B2

4.74%0.76mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

0.76 mgvs5.64 mg

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

Find rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

19%0.96mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.96 mgvs5.06 mg

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

Find rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

3.63%0.047mg

Vitamin B6

119%1.54mg

Pyridoxine

0.047 mgvs1.54 mg

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

Find rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find rich in Vitamin B7

5.36%21.4μg

Vitamin B9

139%556μg

Folates and Folic Acid

21.4 μgvs556 μg

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

Find rich in Vitamin B9

8.93%0.21μg

Vitamin B12

0%0μg

Cobalamin

0.21 μgvs0 μg

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

Find rich in Vitamin B12 Buy Vegan Vitamin B12

24%21.4mg

Vitamin C

875%787mg

Ascorbic acid

21.4 mgvs787 mg

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

Find rich in Vitamin C

2.14%13IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

13 IUvs0 IU

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

Find rich in Vitamin D Buy Vegan Vitamin D

2.3%0.34mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

0.34 mgvs6.9 mg

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

Find rich in Vitamin E

1.07%1.3μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

1.3 μgvs896 μg

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

Find rich in Vitamin K

Minerals

Human Breast Milkvs Broccoli

13.7%137mg

Calcium

41.5%415mg

137 mgvs415 mg

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

Find rich in Calcium

24.8%0.22mg

Copper

48%0.43mg

0.22 mgvs0.43 mg

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

Find 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 rich in Fluoride

1.6%0.13mg

Iron

80.5%6.44mg

0.13 mgvs6.44 mg

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

Find rich in Iron

3.06%13mg

Magnesium

44%185mg

13 mgvs185 mg

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

Find rich in Magnesium

4.84%0.11mg

Manganese

80.6%1.85mg

0.11 mgvs1.85 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find 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 rich in Molybdenum

8.57%60mg

Phosphorus

83%582mg

60 mgvs582 mg

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

Find rich in Phosphorus

6.43%219mg

Potassium

82%2788mg

219 mgvs2788 mg

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

Find rich in Potassium

14%7.7μg

Selenium

40%22μg

7.7 μgvs22 μg

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

Find rich in Selenium

4.86%73mg

Sodium

19.4%291mg

73 mgvs291 mg

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

Find rich in Sodium

6.62%0.73mg

Zinc

33%3.6mg

0.73 mgvs3.6 mg

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

Find rich in Zinc

10%375g

Water

21.3%788g

375 gvs788 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find rich in Water

Lets compare vitamin content per 300 calories of Human Breast Milk vs Broccoli:

Fluid Mature Human Breast Milk has more Vitamin B12 than Raw Broccoli.
While Raw Broccoli contains 10.4 times more Vitamin B1, 6.7 times more Vitamin B2, 7.4 times more Vitamin B3, 5.3 times more Vitamin B5, 32.8 times more Vitamin B6, 25.9 times more Vitamin B9, 36.7 times more Vitamin C, 20.1 times more Vitamin E and 697.3 times more Vitamin K than Fluid Mature Human Breast Milk.
Both Fluid Mature Human Breast Milk and Raw Broccoli have similar amounts of Vitamin A per 300 kcal.
Both Fluid Mature Human Breast Milk as well as Raw Broccoli have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Human Breast Milk vs Broccoli:

Raw Broccoli contains 3 times more Calcium, 1.9 times more Copper, 50.1 times more Iron, 14.4 times more Magnesium, 16.6 times more Manganese, 9.7 times more Phosphorus, 12.8 times more Potassium, 2.9 times more Selenium, 4 times more Sodium, 5 times more Zinc and 2.1 times more Water than Fluid Mature Human Breast Milk.

Comparison of macro-nutrients per 300 calories:

Fluid Mature Human Breast Milk has 5.7 times more Fat, 8.6 times more Saturated Fat, 3.7 times more Omega 6, more Cholesterol and 2 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 2.5 times more Omega 3, 2 times more Carbohydrate, more Fiber and 5.6 times more Protein than Fluid Mature Human Breast Milk.
Both Fluid Mature Human Breast Milk and Raw Broccoli have similar amounts of Energy per 300 kcal.
Both Fluid Mature Human Breast Milk as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Human Breast MilkVS VeggieGurt Soy YogurtBroccoliVS VeggieGurt Soy YogurtHuman Breast MilkVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Human Breast MilkVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Human Breast Milk or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: