Comparing Nutrients in 300 calories Puff pastry, frozen, ready-to-bake, bakedVS Broccoli

Weight per 300 calories

Puff pastry, frozen, ready-to-bake, baked

53.8g

Broccoli

882g

Puff pastry, frozen, ready-to-bake, baked has 16.4 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Puff pastry, frozen, ready-to-bake, baked or Broccoli?

Macros Ratio

Protein Fat Carbs

Puff pastry, frozen, ready-to-bake, baked

62%

33%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Puff pastry, frozen, ready-to-bake, bakedvs 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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21.3%20.7g

Fat

3.37%3.26g

20.7 gvs3.26 g

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

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9.24%2.96g

Saturated Fat

3.14%1g

2.96 gvs1 g

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

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87%1.4g

Omega 3

34.7%0.56g

1.4 gvs0.56 g

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

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62%10.6g

Omega 6

2.54%0.43g

10.6 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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19%24.6g

Carbohydrate

45%58.6g

24.6 gvs58.6 g

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

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0.56%0.4g

Sugars

20.7%15g

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

0.4 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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2.12%0.81g

Fiber

60.4%23g

0.81 gvs23 g

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

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7.1%3.98g

Protein

44.4%25g

3.98 gvs25 g

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

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Vitamins

Puff pastry, frozen, ready-to-bake, bakedvs Broccoli

0%0μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

0 μgvs274 μg

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

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14.5%0.17mg

Vitamin B1

52.2%0.63mg

Thiamine

0.17 mgvs0.63 mg

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

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10.7%0.14mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.14 mgvs1.03 mg

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

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12.8%2.04mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

2.04 mgvs5.64 mg

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

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0%0mg

Vitamin B5

101%5.06mg

Pantothenic acid

0 mgvs5.06 mg

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

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0.79%0.01mg

Vitamin B6

119%1.54mg

Pyridoxine

0.01 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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7.4%29.6μg

Vitamin B9

139%556μg

Folates and Folic Acid

29.6 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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0%0mg

Vitamin C

875%787mg

Ascorbic acid

0 mgvs787 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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1.97%0.3mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

0.3 mgvs6.9 mg

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

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7.3%8.76μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

8.76 μgvs896 μg

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

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Minerals

Puff pastry, frozen, ready-to-bake, bakedvs Broccoli

0.54%5.38mg

Calcium

41.5%415mg

5.38 mgvs415 mg

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

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6.87%0.062mg

Copper

48%0.43mg

0.062 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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17.5%1.4mg

Iron

80.5%6.44mg

1.4 mgvs6.44 mg

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

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2.05%8.6mg

Magnesium

44%185mg

8.6 mgvs185 mg

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

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11.6%0.27mg

Manganese

80.6%1.85mg

0.27 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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4.6%32.3mg

Phosphorus

83%582mg

32.3 mgvs582 mg

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

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0.98%33.3mg

Potassium

82%2788mg

33.3 mgvs2788 mg

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

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24%13μg

Selenium

40%22μg

13 μgvs22 μg

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

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9.07%136mg

Sodium

19.4%291mg

136 mgvs291 mg

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

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2.64%0.29mg

Zinc

33%3.6mg

0.29 mgvs3.6 mg

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

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0.11%3.98g

Water

21.3%788g

3.98 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 Puff pastry, frozen, ready-to-bake, baked vs Broccoli:

Raw Broccoli contains more Vitamin A, 3.6 times more Vitamin B1, 7.4 times more Vitamin B2, 2.8 times more Vitamin B3, more Vitamin B5, 151.2 times more Vitamin B6, 18.8 times more Vitamin B9, more Vitamin C, 23.3 times more Vitamin E and 102.3 times more Vitamin K than Puff pastry, frozen, ready-to-bake, baked.
Both Puff pastry, frozen, ready-to-bake, baked as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Puff pastry, frozen, ready-to-bake, baked vs Broccoli:

Raw Broccoli contains 77.1 times more Calcium, 7 times more Copper, 4.6 times more Iron, 21.5 times more Magnesium, 7 times more Manganese, 18.1 times more Phosphorus, 83.6 times more Potassium, 1.7 times more Selenium, 2.1 times more Sodium, 12.5 times more Zinc and 198.1 times more Water than Puff pastry, frozen, ready-to-bake, baked.

Comparison of macro-nutrients per 300 calories:

Puff pastry, frozen, ready-to-bake, baked has 6.3 times more Fat, 2.9 times more Saturated Fat, 2.5 times more Omega 3 and 24.4 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 2.4 times more Carbohydrate, 37.2 times more Sugars, 28.4 times more Fiber and 6.3 times more Protein than Puff pastry, frozen, ready-to-bake, baked.
Both Puff pastry, frozen, ready-to-bake, baked and Raw Broccoli have similar amounts of Energy per 300 kcal.
Both Puff pastry, frozen, ready-to-bake, baked as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Puff pastry, frozen, ready-to-bake, bakedVS Crackers, crispbread, ryeBroccoliVS Crackers, crispbread, ryePuff pastry, frozen, ready-to-bake, bakedVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Puff pastry, frozen, ready-to-bake, bakedVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Puff pastry, frozen, ready-to-bake, baked or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: