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

Weight per 300 calories

Syrups, table blends, corn, refiner, and sugar

94g

Broccoli

882g

Syrups, table blends, corn, refiner, and sugar have 9.4 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 - Syrups, table blends, corn, refiner, and sugar or Broccoli?

Macros Ratio

Protein Fat Carbs

Syrups, table blends, corn, refiner, and sugar

100%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Syrups, table blends, corn, refiner, and sugarvs 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

3.37%3.26g

0 gvs3.26 g

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

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0%0g

Saturated Fat

3.14%1g

0 gvs1 g

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

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Omega 3

34.7%0.56g

NA gvs0.56 g

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

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Omega 6

2.54%0.43g

NA 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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60.7%79g

Carbohydrate

45%58.6g

79 gvs58.6 g

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

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Sugars

20.7%15g

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

NA 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%0g

Protein

44.4%25g

0 gvs25 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 Broccoli

0%0μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

0 μgvs274 μg

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

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0.47%0.006mg

Vitamin B1

52.2%0.63mg

Thiamine

0.006 mgvs0.63 mg

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

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3.4%0.044mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.044 mgvs1.03 mg

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

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0.12%0.019mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

0.019 mgvs5.64 mg

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

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0.66%0.033mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.033 mgvs5.06 mg

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

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0.65%0.008mg

Vitamin B6

119%1.54mg

Pyridoxine

0.008 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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0.71%2.82μg

Vitamin B9

139%556μg

Folates and Folic Acid

2.82 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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0%0mg

Vitamin C

875%787mg

Ascorbic acid

0 mgvs787 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

46%6.9mg

Tocopherols and Tocotrienols

NA mgvs6.9 mg

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

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Vitamin K

747%896μg

Phytomenadione or phylloquinone

NA μgvs896 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 Broccoli

2.16%21.6mg

Calcium

41.5%415mg

21.6 mgvs415 mg

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

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6.27%0.056mg

Copper

48%0.43mg

0.056 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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8.7%0.7mg

Iron

80.5%6.44mg

0.7 mgvs6.44 mg

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

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2%8.46mg

Magnesium

44%185mg

8.46 mgvs185 mg

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

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3.6%0.083mg

Manganese

80.6%1.85mg

0.083 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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1.07%7.52mg

Phosphorus

83%582mg

7.52 mgvs582 mg

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

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1.74%59.2mg

Potassium

82%2788mg

59.2 mgvs2788 mg

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

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1.37%0.75μg

Selenium

40%22μg

0.75 μgvs22 μg

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

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4.45%66.8mg

Sodium

19.4%291mg

66.8 mgvs291 mg

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

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0.26%0.028mg

Zinc

33%3.6mg

0.028 mgvs3.6 mg

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

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0.4%14.7g

Water

21.3%788g

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

Raw Broccoli contains more Vitamin A, 111 times more Vitamin B1, 23.4 times more Vitamin B2, 299.8 times more Vitamin B3, 153.6 times more Vitamin B5, 182.4 times more Vitamin B6, 197 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 Raw Broccoli have insufficient amounts of Vitamin B12 in 300 kcal.

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

Raw Broccoli contains 19.2 times more Calcium, 7.7 times more Copper, 9.3 times more Iron, 21.9 times more Magnesium, 22.4 times more Manganese, 77.4 times more Phosphorus, 47.1 times more Potassium, 29.3 times more Selenium, 4.4 times more Sodium, 128.2 times more Zinc and 53.7 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 1.3 times more Carbohydrate than Raw Broccoli.
While Raw Broccoli contains more Fat, more Saturated Fat, more Fiber and more Protein than Syrups, table blends, corn, refiner, and sugar.
Both Syrups, table blends, corn, refiner, and sugar and Raw Broccoli have similar amounts of Energy per 300 kcal.
Both Syrups, table blends, corn, refiner, and sugar as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Syrups, table blends, corn, refiner, and sugarVS Toppings, butterscotch or caramelBroccoliVS Toppings, butterscotch or caramelSyrups, table blends, corn, refiner, and sugarVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: