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

Weight per 300 calories

Snacks, peas, roasted, wasabi-flavored

69.4g

Broccoli

882g

Snacks, peas, roasted, wasabi-flavored have 12.7 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 - Snacks, peas, roasted, wasabi-flavored or Broccoli?

Macros Ratio

Protein Fat Carbs

Snacks, peas, roasted, wasabi-flavored

13%

29%

58%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Snacks, peas, roasted, wasabi-flavoredvs 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

3.37%3.26g

9.8 gvs3.26 g

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

Find Snacks rich in Fat

11.5%3.67g

Saturated Fat

3.14%1g

3.67 gvs1 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

34.7%0.56g

0.091 gvs0.56 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

2.54%0.43g

1.26 gvs0.43 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

45%58.6g

43 gvs58.6 g

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

Find Snacks rich in Carbohydrate

13.5%9.8g

Sugars

20.7%15g

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

9.8 gvs15 g

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

Find Snacks rich in Sugars

0.75%0.54g

Fructose

8.28%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]

0.54 gvs6 g

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

Find Snacks rich in Fructose

%0.17g

Glucose

%4.32g

0.17 gvs4.32 g

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

Find Snacks rich in Glucose

%8.8g

Sucrose

%0.88g

8.8 gvs0.88 g

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

Find Snacks rich in Sucrose

6.94%2.64g

Fiber

60.4%23g

2.64 gvs23 g

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

Find Snacks rich in Fiber

17.5%9.8g

Protein

44.4%25g

9.8 gvs25 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 Broccoli

5.94%53.5μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

53.5 μgvs274 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

52.2%0.63mg

Thiamine

0.43 mgvs0.63 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

79.4%1.03mg

Riboflavin

0.22 mgvs1.03 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

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

3.5 mgvs5.64 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

101%5.06mg

Pantothenic acid

0.33 mgvs5.06 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

119%1.54mg

Pyridoxine

0.38 mgvs1.54 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

139%556μg

Folates and Folic Acid

96 μgvs556 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

875%787mg

Ascorbic acid

0 mgvs787 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

46%6.9mg

Tocopherols and Tocotrienols

1.6 mgvs6.9 mg

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

Find Snacks rich in Vitamin E

29%35μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

35 μgvs896 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 Broccoli

8.54%85.4mg

Calcium

41.5%415mg

85.4 mgvs415 mg

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

Find Snacks rich in Calcium

34.3%0.31mg

Copper

48%0.43mg

0.31 mgvs0.43 mg

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

Find Snacks rich in Copper

0%0μg

Fluoride

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

0 μgvsNA μg

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

Find Snacks rich in Fluoride

33%2.64mg

Iron

80.5%6.44mg

2.64 mgvs6.44 mg

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

Find Snacks rich in Iron

17%71mg

Magnesium

44%185mg

71 mgvs185 mg

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

Find Snacks rich in Magnesium

38%0.87mg

Manganese

80.6%1.85mg

0.87 mgvs1.85 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

83%582mg

188 mgvs582 mg

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

Find Snacks rich in Phosphorus

15%508mg

Potassium

82%2788mg

508 mgvs2788 mg

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

Find Snacks rich in Potassium

9.1%5μg

Selenium

40%22μg

5 μgvs22 μg

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

Find Snacks rich in Selenium

14%208mg

Sodium

19.4%291mg

208 mgvs291 mg

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

Find Snacks rich in Sodium

21%2.3mg

Zinc

33%3.6mg

2.3 mgvs3.6 mg

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

Find Snacks rich in Zinc

0.13%4.8g

Water

21.3%788g

4.8 gvs788 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 Broccoli:

Raw Broccoli contains 5.1 times more Vitamin A, 1.5 times more Vitamin B1, 4.7 times more Vitamin B2, 1.6 times more Vitamin B3, 15.2 times more Vitamin B5, 4.1 times more Vitamin B6, 5.8 times more Vitamin B9, more Vitamin C, 4.3 times more Vitamin E and 25.7 times more Vitamin K than Snacks, peas, roasted, wasabi-flavored.
Both Snacks, peas, roasted, wasabi-flavored as well as Raw 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 Broccoli:

Raw Broccoli contains 4.9 times more Calcium, 1.4 times more Copper, 2.4 times more Iron, 2.6 times more Magnesium, 2.1 times more Manganese, 3.1 times more Phosphorus, 5.5 times more Potassium, 4.4 times more Selenium, 1.4 times more Sodium, 1.6 times more Zinc and 163.7 times more Water than Snacks, peas, roasted, wasabi-flavored.

Comparison of macro-nutrients per 300 calories:

Snacks, peas, roasted, wasabi-flavored have 3 times more Fat, 3.7 times more Saturated Fat and 2.9 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 6.1 times more Omega 3, 1.4 times more Carbohydrate, 1.5 times more Sugars, 11.1 times more Fructose, 8.7 times more Fiber and 2.5 times more Protein than Snacks, peas, roasted, wasabi-flavored.
Both Snacks, peas, roasted, wasabi-flavored and Raw Broccoli have similar amounts of Energy per 300 kcal.
Both Snacks, peas, roasted, wasabi-flavored as well as Raw 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 barBroccoliVS Snack, BALANCE, original barSnacks, peas, roasted, wasabi-flavoredVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: