Comparing Nutrients in 500 calories Boiled Broccoli VS Candies, Tamarind

Weight per 500 calories

• Boiled Broccoli: 1429g
• Candies, Tamarind: 151g

Candies, Tamarind have 9.5 times more energy per unit of mass than Boiled and Drained Broccoli, which is high in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Candies, Tamarind?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Candies, Tamarind	0%	0%	100%

Macro Nutrients

	Boiled Broccoli	Candies, Tamarind	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	0% 0g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	107% 139g	130g per day for Men 19-50 years
Sugars	27.4% 20g	164% 119g	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	9.94% 3.78g	38g per day for Men 19-50 years
Protein	60.7% 34g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Candies, Tamarind	Recommended Dietary Allowance
Vitamin A	122% 1100μg	0.17% 1.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	9.88% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	8.97% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	2.1% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	3.7% 0.048mg	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	2.64% 10.6μg	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	0% 0mg	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	0.5% 0.076mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	1.76% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Candies, Tamarind	Recommended Dietary Allowance
Calcium	57% 571mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	8.06% 0.073mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	0.004% 0.15μg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	0.46% 0.011mg	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	12% 84.6mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	2.75% 1.5μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	165% 2482mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	0.1% 3.8g	3700g per day for Men 19-50 years

Boiled Broccoli VS Candies, Tamarind Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Candies, Tamarind?

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Candies, Tamarind:

• 500 calories of Boiled Broccoli have 728.2 times more Vitamin A, 2.8 times more Vitamin B1, 13.7 times more Vitamin B2, 5.5 times more Vitamin B3, 83.2 times more Vitamin B5, 59.1 times more Vitamin B6, 145.9 times more Vitamin B9, more Vitamin C, 274.3 times more Vitamin E and 953.1 times more Vitamin K than Candies, Tamarind.
• 500 calories of Candies, Tamarind have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Candies, Tamarind have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs Candies, Tamarind:

• 500 calories of Boiled Broccoli have more Calcium, 12 times more Copper, more Iron, 4.4 times more Magnesium, 262.1 times more Manganese, 11.3 times more Phosphorus, 9 times more Potassium, 15.1 times more Selenium, 53.2 times more Zinc and 334.9 times more Water than Candies, Tamarind.
• While 500 kcal of Candies, Tamarind contain 4.2 times more Sodium than Boiled and Drained Broccoli.
• 500 calories of Candies, Tamarind lack sufficient amounts of Calcium, Copper, Iron, Manganese, Selenium and Zinc
• Both Boiled and Drained Broccoli as well as Candies, Tamarind lack sufficient amounts of Fluoride in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have more Omega 3, 12.5 times more Fiber and more Protein than Candies, Tamarind.
• While 500 kcal of Candies, Tamarind contain 1.4 times more Carbohydrate and 6 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Candies, Tamarind offer comparable quantities of Energy per 500 calories.
• 500 calories of Candies, Tamarind provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Broccoli as well as Candies, Tamarind provide inadequate amounts of Omega 6 in 500 calories.