Comparing Nutrients in 300 calories Roasted Breadfruit SeedsVS Cooked Chopped Frozen Broccoli

Weight per 300 calories

Roasted Breadfruit Seeds

145g

Cooked Chopped Frozen Broccoli

1071g

Roasted Breadfruit Seeds have 7.4 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has above average energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Roasted Breadfruit Seeds or Cooked Chopped Frozen Broccoli?

Macros Ratio

Protein Fat Carbs

Roasted Breadfruit Seeds

12%

76%

Cooked Chopped Frozen Broccoli

36%

61%

300 kcal ▼

Macro Nutrients

Roasted Breadfruit Seedsvs 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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4.03%3.9g

Fat

1.33%1.3g

3.9 gvs1.3 g

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

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3.3%1.06g

Saturated Fat

0.6%0.19g

1.06 gvs0.19 g

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

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30%0.48g

Omega 3

28%0.45g

0.48 gvs0.45 g

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

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9.43%1.6g

Omega 6

0.82%0.14g

1.6 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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44.7%58g

Carbohydrate

44%57.3g

58 gvs57.3 g

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

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Sugars

21.7%15.8g

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

NA 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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23%8.7g

Fiber

84.6%32g

8.7 gvs32 g

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

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16%9g

Protein

59.3%33.2g

9 gvs33.2 g

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

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Vitamins

Roasted Breadfruit Seedsvs Cooked Chopped Frozen Broccoli

2.4%21.7μg

Vitamin A

60.7%546μg

RAE, retinol activity equivalents

21.7 μgvs546 μg

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

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49.5%0.59mg

Vitamin B1

49%0.59mg

Thiamine

0.59 mgvs0.59 mg

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

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26.8%0.35mg

Vitamin B2

66.8%0.87mg

Riboflavin

0.35 mgvs0.87 mg

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

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67%10.7mg

Vitamin B3

30.7%4.9mg

Niacin, nicotinic acid, niacinamide

10.7 mgvs4.9 mg

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

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29.3%1.46mg

Vitamin B5

58.7%2.94mg

Pantothenic acid

1.46 mgvs2.94 mg

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

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47%0.61mg

Vitamin B6

107%1.4mg

Pyridoxine

0.61 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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21.4%85.5μg

Vitamin B9

150%600μg

Folates and Folic Acid

85.5 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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12.2%11mg

Vitamin C

477%430mg

Ascorbic acid

11 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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Vitamin E

94%14mg

Tocopherols and Tocotrienols

NA mgvs14 mg

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

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Vitamin K

787%944μg

Phytomenadione or phylloquinone

NA μgvs944 μg

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

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Minerals

Roasted Breadfruit Seedsvs Cooked Chopped Frozen Broccoli

12.5%125mg

Calcium

35.4%354mg

125 mgvs354 mg

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

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213%1.9mg

Copper

40.5%0.36mg

1.9 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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16.3%1.3mg

Iron

81.7%6.54mg

1.3 mgvs6.54 mg

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

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21.4%90mg

Magnesium

33%139mg

90 mgvs139 mg

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

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10.3%0.24mg

Manganese

104%2.4mg

0.24 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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36.2%254mg

Phosphorus

75%525mg

254 mgvs525 mg

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

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46%1568mg

Potassium

44.7%1521mg

1568 mgvs1521 mg

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

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Selenium

13.6%7.5μg

NA μgvs7.5 μg

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

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2.7%40.6mg

Sodium

7.86%118mg

40.6 mgvs118 mg

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

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13.6%1.5mg

Zinc

27.3%3mg

1.5 mgvs3 mg

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

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1.95%72g

Water

26.3%972g

72 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 Roasted Breadfruit Seeds vs Cooked Chopped Frozen Broccoli:

Roasted Breadfruit Seeds have 2.2 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 25.1 times more Vitamin A, 2.5 times more Vitamin B2, 2 times more Vitamin B5, 2.3 times more Vitamin B6, 7 times more Vitamin B9 and 39 times more Vitamin C than Roasted Breadfruit Seeds.
Both Roasted Breadfruit Seeds and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 per 300 kcal.
Both Roasted Breadfruit Seeds 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 Roasted Breadfruit Seeds vs Cooked Chopped Frozen Broccoli:

Roasted Breadfruit Seeds have 5.3 times more Copper than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 2.8 times more Calcium, 5 times more Iron, 1.6 times more Magnesium, 10.1 times more Manganese, 2.1 times more Phosphorus, 2.9 times more Sodium, 2 times more Zinc and 13.5 times more Water than Roasted Breadfruit Seeds.
Both Roasted Breadfruit Seeds and Boiled Chopped Frozen Broccoli have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Roasted Breadfruit Seeds have 3 times more Fat, 5.5 times more Saturated Fat and 11.5 times more Omega 6 than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 3.7 times more Fiber and 3.7 times more Protein than Roasted Breadfruit Seeds.
Both Roasted Breadfruit Seeds and Boiled Chopped Frozen Broccoli have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
Both Roasted Breadfruit Seeds as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted Breadfruit SeedsVS Roasted CottonseedCooked Chopped Frozen BroccoliVS Roasted CottonseedRoasted Breadfruit SeedsVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

Compare Foods

Comparing Nutrients in 300 calories Roasted Breadfruit SeedsVS Cooked Chopped Frozen Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Roasted Breadfruit Seeds or Cooked Chopped Frozen Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: