Comparing Nutrients in 500 calories WENDY'S, Tea, Ready-to-drink, Unsweetened VS Boiled Broccoli

Weight per 500 calories

• WENDY'S, Tea, Ready-to-drink, Unsweetened: 50000g
• Boiled Broccoli: 1429g

Boiled and Drained Broccoli has 35 times more energy per unit of mass than WENDY'S, Tea, Ready-to-drink, Unsweetened, which is low in comparison to other foods. WENDY'S, Tea, Ready-to-drink, Unsweetened having very low energy density.

Which food has more nutrients per 500 calories - WENDY'S, Tea, Ready-to-drink, Unsweetened or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
WENDY'S, Tea, Ready-to-drink, Unsweetened	100%	0%	0%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	WENDY'S, Tea, Ready-to-drink, Unsweetened	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	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	79% 103g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	NA	124% 47g	38g per day for Men 19-50 years
Protein	196% 110g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	WENDY'S, Tea, Ready-to-drink, Unsweetened	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	750% 9mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	923% 12mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	90% 4.5mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	NA	386% 1543μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1030% 927mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	WENDY'S, Tea, Ready-to-drink, Unsweetened	Boiled Broccoli	Recommended Dietary Allowance
Calcium	100% 1000mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	444% 4mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	0% 0mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	2957% 68mg	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	71.4% 500mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	206% 7000mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	100% 1500mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	1349% 49895g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of WENDY'S, Tea, Ready-to-drink, Unsweetened vs Boiled Broccoli:

• WENDY'S, Tea, Ready-to-drink, Unsweetened has 10 times more Vitamin B1 and 6.8 times more Vitamin B2 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin B3, 2 times more Vitamin B5 and more Vitamin B6 than WENDY'S, Tea, Ready-to-drink, Unsweetened.

Comparing minerals per 500 calories for WENDY'S, Tea, Ready-to-drink, Unsweetened vs Boiled Broccoli:

• WENDY'S, Tea, Ready-to-drink, Unsweetened has 1.8 times more Calcium, 4.6 times more Copper, 1.7 times more Magnesium, 24.5 times more Manganese, 1.7 times more Potassium, 2.6 times more Sodium and 39.1 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Iron, 1.9 times more Phosphorus, more Selenium and 1.3 times more Zinc than WENDY'S, Tea, Ready-to-drink, Unsweetened.

Comparison of macro-nutrients per 500 calories:

• WENDY'S, Tea, Ready-to-drink, Unsweetened has 3.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Fat, more Omega 3 and more Carbohydrate than WENDY'S, Tea, Ready-to-drink, Unsweetened.
• Both WENDY'S, Tea, Ready-to-drink, Unsweetened and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
• Both WENDY'S, Tea, Ready-to-drink, Unsweetened as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Glucose and Sucrose in 500 kcal.