Comparing Nutrients in 300 calories Syrups, table blends, corn, refiner, and sugarVS Cooked Chopped Frozen Broccoli

Weight per 300 calories

Syrups, table blends, corn, refiner, and sugar

94g

Cooked Chopped Frozen Broccoli

1071g

Syrups, table blends, corn, refiner, and sugar have 11.4 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Syrups, table blends, corn, refiner, and sugar or Cooked Chopped Frozen Broccoli?

Macros Ratio

Protein Fat Carbs

Syrups, table blends, corn, refiner, and sugar

100%

Cooked Chopped Frozen Broccoli

36%

61%

300 kcal ▼

Macro Nutrients

Syrups, table blends, corn, refiner, and sugarvs 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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0%0g

Fat

1.33%1.3g

0 gvs1.3 g

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

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0%0g

Saturated Fat

0.6%0.19g

0 gvs0.19 g

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

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Omega 3

28%0.45g

NA gvs0.45 g

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

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Omega 6

0.82%0.14g

NA 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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60.7%79g

Carbohydrate

44%57.3g

79 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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0%0g

Fiber

84.6%32g

0 gvs32 g

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

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0%0g

Protein

59.3%33.2g

0 gvs33.2 g

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

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Vitamins

Syrups, table blends, corn, refiner, and sugarvs Cooked Chopped Frozen Broccoli

0%0μg

Vitamin A

60.7%546μg

RAE, retinol activity equivalents

0 μgvs546 μg

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

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0.47%0.006mg

Vitamin B1

49%0.59mg

Thiamine

0.006 mgvs0.59 mg

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

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3.4%0.044mg

Vitamin B2

66.8%0.87mg

Riboflavin

0.044 mgvs0.87 mg

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

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0.12%0.019mg

Vitamin B3

30.7%4.9mg

Niacin, nicotinic acid, niacinamide

0.019 mgvs4.9 mg

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

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0.66%0.033mg

Vitamin B5

58.7%2.94mg

Pantothenic acid

0.033 mgvs2.94 mg

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

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0.65%0.008mg

Vitamin B6

107%1.4mg

Pyridoxine

0.008 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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0.71%2.82μg

Vitamin B9

150%600μg

Folates and Folic Acid

2.82 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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0%0mg

Vitamin C

477%430mg

Ascorbic acid

0 mgvs430 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA 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

Syrups, table blends, corn, refiner, and sugarvs Cooked Chopped Frozen Broccoli

2.16%21.6mg

Calcium

35.4%354mg

21.6 mgvs354 mg

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

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6.27%0.056mg

Copper

40.5%0.36mg

0.056 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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8.7%0.7mg

Iron

81.7%6.54mg

0.7 mgvs6.54 mg

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

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2%8.46mg

Magnesium

33%139mg

8.46 mgvs139 mg

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

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3.6%0.083mg

Manganese

104%2.4mg

0.083 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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1.07%7.52mg

Phosphorus

75%525mg

7.52 mgvs525 mg

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

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1.74%59.2mg

Potassium

44.7%1521mg

59.2 mgvs1521 mg

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

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1.37%0.75μg

Selenium

13.6%7.5μg

0.75 μgvs7.5 μg

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

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4.45%66.8mg

Sodium

7.86%118mg

66.8 mgvs118 mg

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

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0.26%0.028mg

Zinc

27.3%3mg

0.028 mgvs3 mg

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

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0.4%14.7g

Water

26.3%972g

14.7 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 Syrups, table blends, corn, refiner, and sugar vs Cooked Chopped Frozen Broccoli:

Boiled Chopped Frozen Broccoli contains more Vitamin A, 104.4 times more Vitamin B1, 19.6 times more Vitamin B2, 260.9 times more Vitamin B3, 89.2 times more Vitamin B5, 164.6 times more Vitamin B6, 212.7 times more Vitamin B9 and more Vitamin C than Syrups, table blends, corn, refiner, and sugar.
Both Syrups, table blends, corn, refiner, and sugar as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Syrups, table blends, corn, refiner, and sugar vs Cooked Chopped Frozen Broccoli:

Boiled Chopped Frozen Broccoli contains 16.3 times more Calcium, 6.5 times more Copper, 9.4 times more Iron, 16.5 times more Magnesium, 28.9 times more Manganese, 69.8 times more Phosphorus, 25.7 times more Potassium, 10 times more Selenium, 1.8 times more Sodium, 106.3 times more Zinc and 66.3 times more Water than Syrups, table blends, corn, refiner, and sugar.

Comparison of macro-nutrients per 300 calories:

Syrups, table blends, corn, refiner, and sugar have 1.4 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains more Fiber and more Protein than Syrups, table blends, corn, refiner, and sugar.
Both Syrups, table blends, corn, refiner, and sugar and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 300 kcal.
Both Syrups, table blends, corn, refiner, and sugar as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Syrups, table blends, corn, refiner, and sugarVS Toppings, butterscotch or caramelCooked Chopped Frozen BroccoliVS Toppings, butterscotch or caramelSyrups, table blends, corn, refiner, and sugarVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

Compare Foods

Comparing Nutrients in 300 calories Syrups, table blends, corn, refiner, and sugarVS Cooked Chopped Frozen Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Syrups, table blends, corn, refiner, and sugar or Cooked Chopped Frozen Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: