Comparing Nutrients in 300 calories Boiled LambsquartersVS Cooked Chopped Frozen Broccoli

Weight per 300 calories

Boiled Lambsquarters

938g

Cooked Chopped Frozen Broccoli

1071g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Lambsquarters or Cooked Chopped Frozen Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Lambsquarters

33%

16%

51%

Cooked Chopped Frozen Broccoli

36%

61%

300 kcal ▼

Macro Nutrients

Boiled Lambsquartersvs Cooked Chopped Frozen 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

1.33%1.3g

6.56 gvs1.3 g

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

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1.52%0.49g

Saturated Fat

0.6%0.19g

0.49 gvs0.19 g

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

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18.8%0.3g

Omega 3

28%0.45g

0.3 gvs0.45 g

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

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15%2.57g

Omega 6

0.82%0.14g

2.57 gvs0.14 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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36%47g

Carbohydrate

44%57.3g

47 gvs57.3 g

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

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8%5.8g

Sugars

21.7%15.8g

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

5.8 gvs15.8 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA 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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52%19.7g

Fiber

84.6%32g

19.7 gvs32 g

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

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53.6%30g

Protein

59.3%33.2g

30 gvs33.2 g

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

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Vitamins

Boiled Lambsquartersvs Cooked Chopped Frozen Broccoli

407%3666μg

Vitamin A

60.7%546μg

RAE, retinol activity equivalents

3666 μgvs546 μg

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

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78%0.94mg

Vitamin B1

49%0.59mg

Thiamine

0.94 mgvs0.59 mg

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

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188%2.44mg

Vitamin B2

66.8%0.87mg

Riboflavin

2.44 mgvs0.87 mg

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

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52.7%8.44mg

Vitamin B3

30.7%4.9mg

Niacin, nicotinic acid, niacinamide

8.44 mgvs4.9 mg

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

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11.6%0.58mg

Vitamin B5

58.7%2.94mg

Pantothenic acid

0.58 mgvs2.94 mg

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

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125%1.63mg

Vitamin B6

107%1.4mg

Pyridoxine

1.63 mgvs1.4 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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33%131μg

Vitamin B9

150%600μg

Folates and Folic Acid

131 μgvs600 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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385%347mg

Vitamin C

477%430mg

Ascorbic acid

347 mgvs430 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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116%17.3mg

Vitamin E

94%14mg

Tocopherols and Tocotrienols

17.3 mgvs14 mg

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

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3861%4633μg

Vitamin K

787%944μg

Phytomenadione or phylloquinone

4633 μgvs944 μg

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

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Minerals

Boiled Lambsquartersvs Cooked Chopped Frozen Broccoli

242%2419mg

Calcium

35.4%354mg

2419 mgvs354 mg

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

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205%1.85mg

Copper

40.5%0.36mg

1.85 mgvs0.36 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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82%6.56mg

Iron

81.7%6.54mg

6.56 mgvs6.54 mg

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

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51.3%216mg

Magnesium

33%139mg

216 mgvs139 mg

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

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214%4.92mg

Manganese

104%2.4mg

4.92 mgvs2.4 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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60.3%422mg

Phosphorus

75%525mg

422 mgvs525 mg

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

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79.4%2700mg

Potassium

44.7%1521mg

2700 mgvs1521 mg

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

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15.3%8.44μg

Selenium

13.6%7.5μg

8.44 μgvs7.5 μg

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

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18%272mg

Sodium

7.86%118mg

272 mgvs118 mg

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

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25.6%2.8mg

Zinc

27.3%3mg

2.8 mgvs3 mg

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

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22.5%833g

Water

26.3%972g

833 gvs972 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 Boiled Lambsquarters vs Cooked Chopped Frozen Broccoli:

Boiled and Drained Lambsquarters have 6.7 times more Vitamin A, 1.6 times more Vitamin B1, 2.8 times more Vitamin B2, 1.7 times more Vitamin B3, 1.2 times more Vitamin E and 4.9 times more Vitamin K than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 5.1 times more Vitamin B5 and 4.6 times more Vitamin B9 than Boiled and Drained Lambsquarters.
Both Boiled and Drained Lambsquarters and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B6 and Vitamin C per 300 kcal.
Both Boiled and Drained Lambsquarters as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Lambsquarters vs Cooked Chopped Frozen Broccoli:

Boiled and Drained Lambsquarters have 6.8 times more Calcium, 5.1 times more Copper, 1.5 times more Magnesium, 2.1 times more Manganese, 1.8 times more Potassium and 2.3 times more Sodium than Boiled Chopped Frozen Broccoli.
Both Boiled and Drained Lambsquarters and Boiled Chopped Frozen Broccoli have similar amounts of Iron, Phosphorus, Selenium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Lambsquarters have 5.1 times more Fat and 18.4 times more Omega 6 than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 1.5 times more Omega 3, 2.7 times more Sugars and 1.6 times more Fiber than Boiled and Drained Lambsquarters.
Both Boiled and Drained Lambsquarters and Boiled Chopped Frozen Broccoli have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Boiled and Drained Lambsquarters as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled LambsquartersVS LeeksCooked Chopped Frozen BroccoliVS LeeksBoiled LambsquartersVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

Compare Foods

Comparing Nutrients in 300 calories Boiled LambsquartersVS Cooked Chopped Frozen Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Lambsquarters or Cooked Chopped Frozen Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: