Comparing Nutrients in 500 calories Dry Bread Crumbs VS Frozen Broccoli Spears

Weight per 500 calories

• Dry Bread Crumbs: 127g
• Frozen Broccoli Spears: 1724g

Dry Bread Crumbs have 13.6 times more energy per 100g than Frozen Broccoli Spears. It has high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Dry Bread Crumbs or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Dry Bread Crumbs	14%	12%	74%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Dry Bread Crumbs	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	4.76% 1.52g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	71% 92g	130g per day for Men 19-50 years
Sugars	11% 7.85g	35% 25.3g	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	4.3% 3.1g	NA	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	15% 5.7g	136% 51.7g	38g per day for Men 19-50 years
Protein	30% 17g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Dry Bread Crumbs	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.5% 8.4mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	232% 3mg	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	34% 135μg	405% 1621μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	18.5% 0.44μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1308% 1178mg	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	0.68% 0.1mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.96% 8.35μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Bread Crumbs	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	23% 232mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	69% 0.62mg	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	76.4% 6.1mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	50.6% 1.16mg	192% 4.4mg	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	30% 209mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	7.3% 248mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	61.8% 927mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	16.7% 1.84mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	0.22% 8.24g	42% 1561g	3700g per day for Men 19-50 years

Dry Bread Crumbs VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dry Bread Crumbs or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of Dry Bread Crumbs vs Frozen Broccoli Spears:

• 500 calories of Dry Bread Crumbs have more Vitamin B12 than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain more Vitamin A, 3.9 times more Vitamin B2, 6 times more Vitamin B5, 19.7 times more Vitamin B6, 12 times more Vitamin B9, more Vitamin C, 229.8 times more Vitamin E and 209.3 times more Vitamin K than Plain Grated Dry Bread Crumbs .
• Both Dry Bread Crumbs and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 500 calories of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• Both Plain Grated Dry Bread Crumbs as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dry Bread Crumbs vs Frozen Broccoli Spears:

• 500 calories of Dry Bread Crumbs have 3.2 times more Sodium than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 3.1 times more Calcium, 1.9 times more Copper, 2 times more Iron, 5.1 times more Magnesium, 3.8 times more Manganese, 4.9 times more Phosphorus, 17.4 times more Potassium, 3.2 times more Zinc and 189.5 times more Water than Plain Grated Dry Bread Crumbs .
• Both Dry Bread Crumbs and Frozen Broccoli Spears contain similar levels of Selenium per 500 calories.
• 500 calories of Dry Bread Crumbs lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dry Bread Crumbs have 3.7 times more Omega 6 than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 9.2 times more Omega 3, 3.2 times more Sugars, 9.1 times more Fiber and 3.1 times more Protein than Plain Grated Dry Bread Crumbs .
• Both Dry Bread Crumbs and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6