Comparing Nutrients in 300 calories Snacks, peas, roasted, wasabi-flavoredVS Boiled Broccoli

Weight per 300 calories

Snacks, peas, roasted, wasabi-flavored

69.4g

Boiled Broccoli

857g

Snacks, peas, roasted, wasabi-flavored have 12.3 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Snacks, peas, roasted, wasabi-flavored or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Snacks, peas, roasted, wasabi-flavored

13%

29%

58%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

Snacks, peas, roasted, wasabi-flavoredvs 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 Snacks rich in Energy

10%9.8g

Fat

3.62%3.5g

9.8 gvs3.5 g

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

Find Snacks rich in Fat

11.5%3.67g

Saturated Fat

2.1%0.68g

3.67 gvs0.68 g

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

Find Snacks rich in Saturated Fat

5.7%0.091g

Omega 3

63.8%1g

0.091 gvs1 g

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

Find Snacks rich in Omega 3

7.43%1.26g

Omega 6

2.57%0.44g

1.26 gvs0.44 g

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

Find Snacks 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 Snacks rich in Cholesterol

33.2%43g

Carbohydrate

47.3%61.5g

43 gvs61.5 g

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

Find Snacks rich in Carbohydrate

13.5%9.8g

Sugars

16.4%12g

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

9.8 gvs12 g

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

Find Snacks rich in Sugars

0.75%0.54g

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]

0.54 gvs6.34 g

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

Find Snacks rich in Fructose

%0.17g

Glucose

%4.2g

0.17 gvs4.2 g

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

Find Snacks rich in Glucose

%8.8g

Sucrose

%0.69g

8.8 gvs0.69 g

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

Find Snacks rich in Sucrose

6.94%2.64g

Fiber

74.4%28.3g

2.64 gvs28.3 g

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

Find Snacks rich in Fiber

17.5%9.8g

Protein

36.4%20.4g

9.8 gvs20.4 g

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

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

Snacks, peas, roasted, wasabi-flavoredvs Boiled Broccoli

5.94%53.5μg

Vitamin A

73.3%660μg

RAE, retinol activity equivalents

53.5 μgvs660 μg

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

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A

35.5%0.43mg

Vitamin B1

45%0.54mg

Thiamine

0.43 mgvs0.54 mg

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

Find Snacks rich in Vitamin B1 Buy Vegan Vitamin B1

16.8%0.22mg

Vitamin B2

81%1.05mg

Riboflavin

0.22 mgvs1.05 mg

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

Find Snacks rich in Vitamin B2 Buy Vegan Vitamin B2

22%3.5mg

Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

3.5 mgvs4.74 mg

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

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

6.65%0.33mg

Vitamin B5

106%5.3mg

Pantothenic acid

0.33 mgvs5.3 mg

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

Find Snacks rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

29.3%0.38mg

Vitamin B6

132%1.7mg

Pyridoxine

0.38 mgvs1.7 mg

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

Find Snacks rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Snacks rich in Vitamin B7

24%96μg

Vitamin B9

231%926μg

Folates and Folic Acid

96 μgvs926 μg

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

Find Snacks rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Snacks 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 Snacks rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Snacks rich in Vitamin D Buy Vegan Vitamin D

10.7%1.6mg

Vitamin E

83%12.4mg

Tocopherols and Tocotrienols

1.6 mgvs12.4 mg

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

Find Snacks rich in Vitamin E

29%35μg

Vitamin K

1008%1209μg

Phytomenadione or phylloquinone

35 μgvs1209 μg

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

Find Snacks rich in Vitamin K

Minerals

Snacks, peas, roasted, wasabi-flavoredvs Boiled Broccoli

8.54%85.4mg

Calcium

34.3%343mg

85.4 mgvs343 mg

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

Find Snacks rich in Calcium

34.3%0.31mg

Copper

58%0.52mg

0.31 mgvs0.52 mg

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

Find Snacks rich in Copper

0%0μg

Fluoride

0.86%34.3μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

0 μgvs34.3 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Snacks rich in Fluoride

33%2.64mg

Iron

71.8%5.74mg

2.64 mgvs5.74 mg

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

Find Snacks rich in Iron

17%71mg

Magnesium

43%180mg

71 mgvs180 mg

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

Find Snacks rich in Magnesium

38%0.87mg

Manganese

72.3%1.66mg

0.87 mgvs1.66 mg

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

Find Snacks 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 Snacks rich in Molybdenum

26.8%188mg

Phosphorus

82%574mg

188 mgvs574 mg

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

Find Snacks rich in Phosphorus

15%508mg

Potassium

74%2511mg

508 mgvs2511 mg

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

Find Snacks rich in Potassium

9.1%5μg

Selenium

25%13.7μg

5 μgvs13.7 μg

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

Find Snacks rich in Selenium

14%208mg

Sodium

23.4%351mg

208 mgvs351 mg

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

Find Snacks rich in Sodium

21%2.3mg

Zinc

35%3.86mg

2.3 mgvs3.86 mg

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

Find Snacks rich in Zinc

0.13%4.8g

Water

20.7%765g

4.8 gvs765 g

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

Find Snacks rich in Water

Lets compare vitamin content per 300 calories of Snacks, peas, roasted, wasabi-flavored vs Boiled Broccoli:

Boiled and Drained Broccoli contains 12.3 times more Vitamin A, 1.3 times more Vitamin B1, 4.8 times more Vitamin B2, 1.3 times more Vitamin B3, 15.9 times more Vitamin B5, 4.5 times more Vitamin B6, 9.7 times more Vitamin B9, more Vitamin C, 7.7 times more Vitamin E and 34.6 times more Vitamin K than Snacks, peas, roasted, wasabi-flavored.
Both Snacks, peas, roasted, wasabi-flavored as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, peas, roasted, wasabi-flavored vs Boiled Broccoli:

Boiled and Drained Broccoli contains 4 times more Calcium, 1.7 times more Copper, 2.2 times more Iron, 2.5 times more Magnesium, 1.9 times more Manganese, 3.1 times more Phosphorus, 4.9 times more Potassium, 2.7 times more Selenium, 1.7 times more Sodium, 1.7 times more Zinc and 159 times more Water than Snacks, peas, roasted, wasabi-flavored.
Both Snacks, peas, roasted, wasabi-flavored as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Snacks, peas, roasted, wasabi-flavored have 2.8 times more Fat, 5.4 times more Saturated Fat and 2.9 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 11.2 times more Omega 3, 1.4 times more Carbohydrate, 11.7 times more Fructose, 10.7 times more Fiber and 2.1 times more Protein than Snacks, peas, roasted, wasabi-flavored.
Both Snacks, peas, roasted, wasabi-flavored and Boiled and Drained Broccoli have similar amounts of Energy and Sugars per 300 kcal.
Both Snacks, peas, roasted, wasabi-flavored as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Snacks, peas, roasted, wasabi-flavoredVS Snack, BALANCE, original barBoiled BroccoliVS Snack, BALANCE, original barSnacks, peas, roasted, wasabi-flavoredVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 300 calories Snacks, peas, roasted, wasabi-flavoredVS Boiled Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Snacks, peas, roasted, wasabi-flavored or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: