Comparing Nutrients in 500 calories Boiled Broccoli VS Boiled Burdock Root with Salt

Weight per 500 calories

• Boiled Broccoli: 1429g
• Boiled Burdock Root with Salt: 568g

Boiled and Drained Burdock Root with Salt has 2.5 times more energy per unit of mass than Boiled and Drained Broccoli, which is average in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Boiled Burdock Root with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Burdock Root with Salt	9%	1%	90%

Macro Nutrients

	Boiled Broccoli	Boiled Burdock Root with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	NA	32g per day for Men 19-50 years
Omega 3	106% 1.7g	NA	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	92% 120g	130g per day for Men 19-50 years
Sugars	27.4% 20g	28% 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	14.6% 10.6g	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	124% 47g	27% 10.2g	38g per day for Men 19-50 years
Protein	60.7% 34g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Burdock Root with Salt	Recommended Dietary Allowance
Vitamin A	122% 1100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	122% 1.6mg	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	386% 1543μg	28.4% 114μg	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	1030% 927mg	16.4% 14.8mg	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	138% 20.7mg	17.4% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	9.47% 11.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Burdock Root with Salt	Recommended Dietary Allowance
Calcium	57% 571mg	28% 278mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	56% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	54.7% 4.38mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	52.8% 222mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	66.7% 1.53mg	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	137% 957mg	75.5% 528mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	60% 2045mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	9.3% 5.1μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	91% 1364mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	19.6% 2.16mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	11.6% 430g	3700g per day for Men 19-50 years

Boiled Broccoli VS Boiled Burdock Root With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Boiled Burdock Root with Salt?

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Boiled Burdock Root with Salt:

• 500 calories of Boiled Broccoli have more Vitamin A, 4.1 times more Vitamin B1, 5.3 times more Vitamin B2, 4.3 times more Vitamin B3, 4.4 times more Vitamin B5, 1.8 times more Vitamin B6, 13.6 times more Vitamin B9, 62.8 times more Vitamin C, 7.9 times more Vitamin E and 177.4 times more Vitamin K than Boiled Burdock Root with Salt.
• 500 calories of Boiled Burdock Root with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Broccoli as well as Boiled and Drained Burdock Root with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs Boiled Burdock Root with Salt:

• 500 calories of Boiled Broccoli have 2.1 times more Calcium, 1.7 times more Copper, 2.2 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium, 4.5 times more Selenium, 3 times more Zinc and 3 times more Water than Boiled Burdock Root with Salt.
• While 500 kcal of Boiled and Drained Burdock Root with Salt contain 2.3 times more Sodium than Boiled and Drained Broccoli.
• 500 calories of Boiled Burdock Root with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have 4.6 times more Fiber and 2.9 times more Protein than Boiled Burdock Root with Salt.
• Both Boiled Broccoli and Boiled Burdock Root with Salt offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.