Comparing Nutrients in 300 calories Syrups, mapleVS Boiled Broccoli

Weight per 300 calories

Syrups, maple

115g

Boiled Broccoli

857g

Syrups, maple have 7.4 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Syrups, maple or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Syrups, maple

100%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

Syrups, maplevs 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 Sweets rich in Energy

0.071%0.069g

Fat

3.62%3.5g

0.069 gvs3.5 g

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

Find Sweets rich in Fat

0.025%0.008g

Saturated Fat

2.1%0.68g

0.008 gvs0.68 g

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

Find Sweets rich in Saturated Fat

0%0g

Omega 3

63.8%1g

0 gvs1 g

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

Find Sweets rich in Omega 3

0.12%0.02g

Omega 6

2.57%0.44g

0.02 gvs0.44 g

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

Find Sweets 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 Sweets rich in Cholesterol

59.5%77.4g

Carbohydrate

47.3%61.5g

77.4 gvs61.5 g

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

Find Sweets rich in Carbohydrate

96%69.8g

Sugars

16.4%12g

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

69.8 gvs12 g

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

Find Sweets rich in Sugars

0.83%0.6g

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]

0.6 gvs6.34 g

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

Find Sweets rich in Fructose

%1.85g

Glucose

%4.2g

1.85 gvs4.2 g

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

Find Sweets rich in Glucose

%67.3g

Sucrose

%0.69g

67.3 gvs0.69 g

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

Find Sweets rich in Sucrose

0%0g

Fiber

74.4%28.3g

0 gvs28.3 g

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

Find Sweets rich in Fiber

0.082%0.046g

Protein

36.4%20.4g

0.046 gvs20.4 g

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

Find Sweets rich in Protein Buy premium vegan protein powder

Vitamins

Syrups, maplevs Boiled Broccoli

0%0μg

Vitamin A

73.3%660μg

RAE, retinol activity equivalents

0 μgvs660 μg

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

Find Sweets rich in Vitamin A Buy Preformed Vegan Vitamin A

6.35%0.076mg

Vitamin B1

45%0.54mg

Thiamine

0.076 mgvs0.54 mg

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

Find Sweets rich in Vitamin B1 Buy Vegan Vitamin B1

113%1.47mg

Vitamin B2

81%1.05mg

Riboflavin

1.47 mgvs1.05 mg

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

Find Sweets rich in Vitamin B2 Buy Vegan Vitamin B2

0.58%0.093mg

Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

0.093 mgvs4.74 mg

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

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

0.83%0.042mg

Vitamin B5

106%5.3mg

Pantothenic acid

0.042 mgvs5.3 mg

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

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

0.18%0.002mg

Vitamin B6

132%1.7mg

Pyridoxine

0.002 mgvs1.7 mg

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

Find Sweets rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Sweets rich in Vitamin B7

0%0μg

Vitamin B9

231%926μg

Folates and Folic Acid

0 μgvs926 μg

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

Find Sweets 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 Sweets 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 Sweets 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 Sweets rich in Vitamin D Buy Vegan Vitamin D

0%0mg

Vitamin E

83%12.4mg

Tocopherols and Tocotrienols

0 mgvs12.4 mg

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

Find Sweets rich in Vitamin E

0%0μg

Vitamin K

1008%1209μg

Phytomenadione or phylloquinone

0 μgvs1209 μg

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

Find Sweets rich in Vitamin K

Minerals

Syrups, maplevs Boiled Broccoli

11.8%118mg

Calcium

34.3%343mg

118 mgvs343 mg

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

Find Sweets rich in Calcium

2.3%0.021mg

Copper

58%0.52mg

0.021 mgvs0.52 mg

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

Find Sweets rich in Copper

Fluoride

0.86%34.3μg

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

NA μgvs34.3 μg

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

Find Sweets rich in Fluoride

1.6%0.13mg

Iron

71.8%5.74mg

0.13 mgvs5.74 mg

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

Find Sweets rich in Iron

5.77%24.2mg

Magnesium

43%180mg

24.2 mgvs180 mg

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

Find Sweets rich in Magnesium

146%3.36mg

Manganese

72.3%1.66mg

3.36 mgvs1.66 mg

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

Find Sweets 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 Sweets rich in Molybdenum

0.33%2.3mg

Phosphorus

82%574mg

2.3 mgvs574 mg

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

Find Sweets rich in Phosphorus

7.2%245mg

Potassium

74%2511mg

245 mgvs2511 mg

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

Find Sweets rich in Potassium

1.26%0.69μg

Selenium

25%13.7μg

0.69 μgvs13.7 μg

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

Find Sweets rich in Selenium

0.92%14mg

Sodium

23.4%351mg

14 mgvs351 mg

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

Find Sweets rich in Sodium

15.4%1.7mg

Zinc

35%3.86mg

1.7 mgvs3.86 mg

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

Find Sweets rich in Zinc

1%37.4g

Water

20.7%765g

37.4 gvs765 g

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

Find Sweets rich in Water

Lets compare vitamin content per 300 calories of Syrups, maple vs Boiled Broccoli:

Syrups, maple have 1.4 times more Vitamin B2 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains more Vitamin A, 7.1 times more Vitamin B1, 50.7 times more Vitamin B3, 127.1 times more Vitamin B5, 742.9 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Syrups, maple.
Both Syrups, maple 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 Syrups, maple vs Boiled Broccoli:

Syrups, maple have 2 times more Manganese than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.9 times more Calcium, 25.2 times more Copper, 45.2 times more Iron, 7.4 times more Magnesium, 248.9 times more Phosphorus, 10.3 times more Potassium, 19.8 times more Selenium, 25.4 times more Sodium, 2.3 times more Zinc and 20.5 times more Water than Syrups, maple.

Comparison of macro-nutrients per 300 calories:

Syrups, maple have 1.3 times more Carbohydrate and 5.9 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 50.8 times more Fat, more Omega 3, 10.6 times more Fructose, more Fiber and 442 times more Protein than Syrups, maple.
Both Syrups, maple and Boiled and Drained Broccoli have similar amounts of Energy per 300 kcal.
Both Syrups, maple as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Syrups, mapleVS Syrups, sorghumBoiled BroccoliVS Syrups, sorghumSyrups, mapleVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 300 calories Syrups, mapleVS Boiled Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Syrups, maple or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: