Comparing Nutrients in 500 calories Boiled Broccoli VS Boiled Garland Chrysanthemum with Salt

Weight per 500 calories

• Boiled Broccoli: 1429g
• Boiled Garland Chrysanthemum with Salt: 2500g

Boiled Broccoli has 1.8 times more energy per 100g than Boiled Garland Chrysanthemum with Salt. It has low energy density when compared to other foods. Boiled and Drained Garland Chrysanthemum with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Garland Chrysanthemum with Salt	27%	3%	70%

Macro Nutrients

	Boiled Broccoli	Boiled Garland Chrysanthemum 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	2.3% 2.25g	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	83% 108g	130g per day for Men 19-50 years
Sugars	27.4% 20g	69.3% 50.3g	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	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	151% 57.5g	38g per day for Men 19-50 years
Protein	60.7% 34g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Garland Chrysanthemum with Salt	Recommended Dietary Allowance
Vitamin A	122% 1100μg	358% 3225μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	43.8% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	308% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	227% 2.95mg	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	313% 1250μg	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	664% 598mg	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	417% 62.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	2973% 3568μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Garland Chrysanthemum with Salt	Recommended Dietary Allowance
Calcium	57% 571mg	173% 1725mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	369% 3.33mg	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	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	386% 8.88mg	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	154% 1075mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	418% 14225mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	482% 7225mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	62.5% 2312g	3700g per day for Men 19-50 years

Boiled Broccoli VS Boiled Garland Chrysanthemum With Salt Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Boiled Garland Chrysanthemum with Salt:

• 500 calories of Boiled Broccoli have 1.7 times more Vitamin B1, 8.4 times more Vitamin B5, 1.2 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled Garland Chrysanthemum with Salt.
• While 500 kcal of Boiled and Drained Garland Chrysanthemum with Salt contain 2.9 times more Vitamin A, 2.3 times more Vitamin B2, 2.3 times more Vitamin B3, 3 times more Vitamin E and 1.8 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Garland Chrysanthemum with Salt provide similar amounts of Vitamin B6 per 500 calories.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Garland Chrysanthemum with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs Boiled Garland Chrysanthemum with Salt:

• 500 calories of Boiled Broccoli have 3 times more Selenium and 1.3 times more Zinc than Boiled Garland Chrysanthemum with Salt.
• While 500 kcal of Boiled and Drained Garland Chrysanthemum with Salt contain 3 times more Calcium, 3.8 times more Copper, 9.8 times more Iron, 1.5 times more Magnesium, 3.2 times more Manganese, 3.4 times more Potassium, 12.3 times more Sodium and 1.8 times more Water than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Garland Chrysanthemum with Salt contain similar levels of Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Garland Chrysanthemum with Salt contain 2.5 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Garland Chrysanthemum with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.