Comparing Nutrients in 500 calories Florida Avocados VS Frozen Chopped Broccoli

Weight per 500 calories

• Florida Avocados: 417g
• Frozen Chopped Broccoli: 1923g

Florida Avocados have 4.6 times more energy per 100g than Frozen Chopped Broccoli. It has average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Discover which food has more nutrients per 500 calories - Florida Avocados or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Florida Avocados	7%	69%	24%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Florida Avocados	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.2% 42g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	25.5% 8.17g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	38.7% 6.6g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	70.7% 92g	130g per day for Men 19-50 years
Sugars	14% 10g	36% 26g	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	1.44% 1.04g	22% 16g	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	% 9.04g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	61.4% 23.3g	152% 57.7g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Florida Avocados	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	3.24% 29μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.3% 0.088mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.6% 3.88mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	192% 2.5mg	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	36.5% 146μg	322% 1288μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80.6% 72.5mg	1205% 1085mg	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	74% 11mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Avocados	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	8.85% 0.71mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	17.2% 0.4mg	246% 5.65mg	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	24% 167mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	43% 1463mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	NA	98% 54μg	55μg per day for Men 19-50 years
Sodium	0.56% 8.33mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	8.88% 328g	47.5% 1759g	3700g per day for Men 19-50 years

Florida Avocados VS Frozen Chopped Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Florida Avocados or Frozen Chopped Broccoli?

Lets compare vitamin content per 500 calories of Florida Avocados vs Frozen Chopped Broccoli:

• 500 kcal of Frozen Chopped Broccoli, Unprepared contain 34.3 times more Vitamin A, 11.6 times more Vitamin B1, 8.4 times more Vitamin B2, 3.2 times more Vitamin B3, 1.4 times more Vitamin B5, 7.7 times more Vitamin B6, 8.8 times more Vitamin B9, 15 times more Vitamin C and 2.1 times more Vitamin E than Raw Florida Avocados.
• 500 calories of Florida Avocados have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Florida Avocados as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Florida Avocados vs Frozen Chopped Broccoli:

• 500 calories of Florida Avocados have 1.8 times more Copper than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 25.8 times more Calcium, 22 times more Iron, 3.5 times more Magnesium, 14.3 times more Manganese, 5.8 times more Phosphorus, 2.8 times more Potassium, 55.4 times more Sodium, 5.5 times more Zinc and 5.4 times more Water than Raw Florida Avocados.
• 500 calories of Florida Avocados lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 500 calories:

• 500 calories of Florida Avocados have 7.5 times more Fat, 9.7 times more Saturated Fat and 11 times more Omega 6 than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 5 times more Omega 3, 2.8 times more Carbohydrate, 2.6 times more Sugars, 15.3 times more Fructose, 2.5 times more Fiber and 5.8 times more Protein than Raw Florida Avocados.
• Both Florida Avocados and Frozen Chopped Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6