Comparing Nutrients in 500 calories Light Beer VS Boiled Broccoli

Weight per 500 calories

• Light Beer: 1724g
• Boiled Broccoli: 1429g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Light Beer or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Light Beer	13%	0%	87%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Light Beer	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.8% 28.3g	79% 103g	130g per day for Men 19-50 years
Sugars	2.14% 1.55g	27.4% 20g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	14.6% 10.6g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 1.55g	% 7g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.14g	g per day for Men 19-50 years
Fiber	0% 0g	124% 47g	38g per day for Men 19-50 years
Protein	7.4% 4.14g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Light Beer	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.74mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26% 103μg	386% 1543μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	14.4% 0.34μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1030% 927mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Beer	Boiled Broccoli	Recommended Dietary Allowance
Calcium	6.9% 69mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	19.5% 781μg	1.43% 57μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.47% 0.52mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86.2mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	4.5% 0.1mg	120% 2.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	29.6% 207mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	10.6% 362mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	12.5% 6.9μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	1.57% 0.17mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	44.2% 1636g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Light Beer vs Boiled Broccoli:

• Light Beer has more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 10.4 times more Vitamin B1, 6.8 times more Vitamin B2, 17 times more Vitamin B5, 4.9 times more Vitamin B6, 14.9 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Light Beer.
• Both Light Beer and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 500 kcal.
• Both Light Beer as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Light Beer vs Boiled Broccoli:

• Light Beer has 13.7 times more Fluoride and 1.3 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 8.3 times more Calcium, 8.4 times more Copper, 18.5 times more Iron, 3.5 times more Magnesium, 26.8 times more Manganese, 4.6 times more Phosphorus, 11.6 times more Potassium, 3.3 times more Selenium, 8.5 times more Sodium and 37.3 times more Zinc than Light Beer.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Broccoli contains more Fat, more Omega 3, 3.6 times more Carbohydrate, 12.8 times more Sugars, more Fructose, more Fiber and 8.2 times more Protein than Light Beer.
• Both Light Beer and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
• Both Light Beer as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.