Comparing Nutrients in 300 calories Snacks, fruit leather, rollsVS Broccoli

Weight per 300 calories

Snacks, fruit leather, rolls

81g

Broccoli

882g

Snacks, fruit leather, rolls have 10.9 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Snacks, fruit leather, rolls or Broccoli?

Macros Ratio

Protein Fat Carbs

Snacks, fruit leather, rolls

93%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Snacks, fruit leather, rollsvs 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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2.5%2.43g

Fat

3.37%3.26g

2.43 gvs3.26 g

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

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1.7%0.54g

Saturated Fat

3.14%1g

0.54 gvs1 g

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

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6.06%0.097g

Omega 3

34.7%0.56g

0.097 gvs0.56 g

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

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2.05%0.35g

Omega 6

2.54%0.43g

0.35 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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53.4%69.4g

Carbohydrate

45%58.6g

69.4 gvs58.6 g

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

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55%39.8g

Sugars

20.7%15g

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

39.8 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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0%0g

Fiber

60.4%23g

0 gvs23 g

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

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0.14%0.081g

Protein

44.4%25g

0.081 gvs25 g

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

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Vitamins

Snacks, fruit leather, rollsvs Broccoli

0.54%4.85μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

4.85 μgvs274 μg

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

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5.66%0.068mg

Vitamin B1

52.2%0.63mg

Thiamine

0.068 mgvs0.63 mg

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

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1.24%0.016mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.016 mgvs1.03 mg

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

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0.51%0.081mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

0.081 mgvs5.64 mg

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

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0.47%0.023mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.023 mgvs5.06 mg

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

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18.7%0.24mg

Vitamin B6

119%1.54mg

Pyridoxine

0.24 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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0.4%1.6μg

Vitamin B9

139%556μg

Folates and Folic Acid

1.6 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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108%97mg

Vitamin C

875%787mg

Ascorbic acid

97 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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3%0.45mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

0.45 mgvs6.9 mg

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

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12.3%14.7μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

14.7 μgvs896 μg

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

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Minerals

Snacks, fruit leather, rollsvs Broccoli

2.6%26mg

Calcium

41.5%415mg

26 mgvs415 mg

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

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15.4%0.14mg

Copper

48%0.43mg

0.14 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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10.2%0.82mg

Iron

80.5%6.44mg

0.82 mgvs6.44 mg

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

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3.85%16mg

Magnesium

44%185mg

16 mgvs185 mg

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

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6.47%0.15mg

Manganese

80.6%1.85mg

0.15 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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3.6%25mg

Phosphorus

83%582mg

25 mgvs582 mg

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

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7%238mg

Potassium

82%2788mg

238 mgvs2788 mg

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

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0.59%0.32μg

Selenium

40%22μg

0.32 μgvs22 μg

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

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17%256mg

Sodium

19.4%291mg

256 mgvs291 mg

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

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1.4%0.15mg

Zinc

33%3.6mg

0.15 mgvs3.6 mg

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

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0.22%8.25g

Water

21.3%788g

8.25 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 Snacks, fruit leather, rolls vs Broccoli:

Raw Broccoli contains 56.4 times more Vitamin A, 9.2 times more Vitamin B1, 63.8 times more Vitamin B2, 69.7 times more Vitamin B3, 215.6 times more Vitamin B5, 6.4 times more Vitamin B6, 343.7 times more Vitamin B9, 8.1 times more Vitamin C, 15.2 times more Vitamin E and 60.9 times more Vitamin K than Snacks, fruit leather, rolls.
Both Snacks, fruit leather, rolls as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, fruit leather, rolls vs Broccoli:

Raw Broccoli contains 16 times more Calcium, 3.1 times more Copper, 7.9 times more Iron, 11.5 times more Magnesium, 12.5 times more Manganese, 23.2 times more Phosphorus, 11.7 times more Potassium, 68.2 times more Selenium, 23.5 times more Zinc and 95.5 times more Water than Snacks, fruit leather, rolls.
Both Snacks, fruit leather, rolls and Raw Broccoli have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Snacks, fruit leather, rolls have 2.7 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 1.3 times more Fat, 1.9 times more Saturated Fat, 5.7 times more Omega 3, more Fiber and 307.7 times more Protein than Snacks, fruit leather, rolls.
Both Snacks, fruit leather, rolls and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Snacks, fruit leather, rolls as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Snacks, fruit leather, rollsVS Snacks, granola bars, hard, plainBroccoliVS Snacks, granola bars, hard, plainSnacks, fruit leather, rollsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Snacks, fruit leather, rollsVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Snacks, fruit leather, rolls or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: