Comparing Nutrients in 300 calories Pie, coconut creme, commercially preparedVS Boiled Broccoli

Weight per 300 calories

Pie, coconut creme, commercially prepared

101g

Boiled Broccoli

857g

Pie, coconut creme, commercially prepared has 8.5 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Pie, coconut creme, commercially prepared or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Pie, coconut creme, commercially prepared

49%

48%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

Pie, coconut creme, commercially preparedvs Boiled Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Baked Products rich in Energy

17.2%16.7g

Fat

3.62%3.5g

16.7 gvs3.5 g

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

Find Baked Products rich in Fat

22%7.02g

Saturated Fat

2.1%0.68g

7.02 gvs0.68 g

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

Find Baked Products rich in Saturated Fat

4.7%0.076g

Omega 3

63.8%1g

0.076 gvs1 g

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

Find Baked Products rich in Omega 3

8.7%1.48g

Omega 6

2.57%0.44g

1.48 gvs0.44 g

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

Find Baked Products rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Baked Products rich in Cholesterol

29%37.6g

Carbohydrate

47.3%61.5g

37.6 gvs61.5 g

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

Find Baked Products rich in Carbohydrate

25.7%18.6g

Sugars

16.4%12g

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

18.6 gvs12 g

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

Find Baked Products rich in Sugars

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 .

Find Baked Products rich in Fructose

Glucose

%4.2g

NA gvs4.2 g

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

Find Baked Products rich in Glucose

Sucrose

%0.69g

NA gvs0.69 g

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

Find Baked Products rich in Sucrose

3.44%1.3g

Fiber

74.4%28.3g

1.3 gvs28.3 g

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

Find Baked Products rich in Fiber

3.78%2.1g

Protein

36.4%20.4g

2.1 gvs20.4 g

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

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Pie, coconut creme, commercially preparedvs Boiled Broccoli

3.02%27μg

Vitamin A

73.3%660μg

RAE, retinol activity equivalents

27 μgvs660 μg

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

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A

4.2%0.05mg

Vitamin B1

45%0.54mg

Thiamine

0.05 mgvs0.54 mg

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

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

6.2%0.081mg

Vitamin B2

81%1.05mg

Riboflavin

0.081 mgvs1.05 mg

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

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2

1.26%0.2mg

Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

0.2 mgvs4.74 mg

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

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

4.83%0.24mg

Vitamin B5

106%5.3mg

Pantothenic acid

0.24 mgvs5.3 mg

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

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

5.27%0.068mg

Vitamin B6

132%1.7mg

Pyridoxine

0.068 mgvs1.7 mg

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

Find Baked Products rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Baked Products rich in Vitamin B7

1.76%7.05μg

Vitamin B9

231%926μg

Folates and Folic Acid

7.05 μgvs926 μg

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

Find Baked Products rich in Vitamin B9

5.03%0.12μg

Vitamin B12

0%0μg

Cobalamin

0.12 μgvs0 μg

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

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

618%556mg

Ascorbic acid

0 mgvs556 mg

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

Find Baked Products rich in Vitamin C

1%6.04IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

6.04 IUvs0 IU

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

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D

1%0.15mg

Vitamin E

83%12.4mg

Tocopherols and Tocotrienols

0.15 mgvs12.4 mg

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

Find Baked Products rich in Vitamin E

4.45%5.34μg

Vitamin K

1008%1209μg

Phytomenadione or phylloquinone

5.34 μgvs1209 μg

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

Find Baked Products rich in Vitamin K

Minerals

Pie, coconut creme, commercially preparedvs Boiled Broccoli

2.9%29mg

Calcium

34.3%343mg

29 mgvs343 mg

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

Find Baked Products rich in Calcium

7.6%0.068mg

Copper

58%0.52mg

0.068 mgvs0.52 mg

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

Find Baked Products rich in Copper

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 .

Find Baked Products rich in Fluoride

10%0.81mg

Iron

71.8%5.74mg

0.81 mgvs5.74 mg

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

Find Baked Products rich in Iron

4.8%20mg

Magnesium

43%180mg

20 mgvs180 mg

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

Find Baked Products rich in Magnesium

19%0.44mg

Manganese

72.3%1.66mg

0.44 mgvs1.66 mg

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

Find Baked Products 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 Baked Products rich in Molybdenum

12.2%85.6mg

Phosphorus

82%574mg

85.6 mgvs574 mg

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

Find Baked Products rich in Phosphorus

1.92%65.4mg

Potassium

74%2511mg

65.4 mgvs2511 mg

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

Find Baked Products rich in Potassium

9.7%5.34μg

Selenium

25%13.7μg

5.34 μgvs13.7 μg

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

Find Baked Products rich in Selenium

13.7%205mg

Sodium

23.4%351mg

205 mgvs351 mg

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

Find Baked Products rich in Sodium

4.3%0.47mg

Zinc

35%3.86mg

0.47 mgvs3.86 mg

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

Find Baked Products rich in Zinc

1.18%43.5g

Water

20.7%765g

43.5 gvs765 g

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

Find Baked Products rich in Water

Lets compare vitamin content per 300 calories of Pie, coconut creme, commercially prepared vs Boiled Broccoli:

Pie, coconut creme, commercially prepared has more Vitamin B12 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 24.3 times more Vitamin A, 10.7 times more Vitamin B1, 13.1 times more Vitamin B2, 23.5 times more Vitamin B3, 21.9 times more Vitamin B5, 25 times more Vitamin B6, 131.4 times more Vitamin B9, more Vitamin C, 82.3 times more Vitamin E and 226.7 times more Vitamin K than Pie, coconut creme, commercially prepared.
Both Pie, coconut creme, commercially prepared as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pie, coconut creme, commercially prepared vs Boiled Broccoli:

Boiled and Drained Broccoli contains 11.7 times more Calcium, 7.6 times more Copper, 7.1 times more Iron, 8.9 times more Magnesium, 3.8 times more Manganese, 6.7 times more Phosphorus, 38.4 times more Potassium, 2.6 times more Selenium, 1.7 times more Sodium, 8.2 times more Zinc and 17.6 times more Water than Pie, coconut creme, commercially prepared.

Comparison of macro-nutrients per 300 calories:

Pie, coconut creme, commercially prepared has 4.8 times more Fat, 10.4 times more Saturated Fat, 3.4 times more Omega 6 and 1.6 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 13.5 times more Omega 3, 1.6 times more Carbohydrate, 21.6 times more Fiber and 9.6 times more Protein than Pie, coconut creme, commercially prepared.
Both Pie, coconut creme, commercially prepared and Boiled and Drained Broccoli have similar amounts of Energy per 300 kcal.
Both Pie, coconut creme, commercially prepared as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Pie, coconut creme, commercially preparedVS Pie, fried pies, fruitBoiled BroccoliVS Pie, fried pies, fruitPie, coconut creme, commercially preparedVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 300 calories Pie, coconut creme, commercially preparedVS Boiled Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Pie, coconut creme, commercially prepared or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: