Comparing Nutrients in 500 calories Boiled Broccoli VS Clementines

Weight per 500 calories

• Boiled Broccoli: 1429g
• Clementines: 1064g

Raw Clementines have 1.3 times more energy per unit of mass than Boiled and Drained Broccoli, which is low in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 500 calories - Boiled Broccoli or Clementines?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Clementines	6%	3%	91%

Macro Nutrients

	Boiled Broccoli	Clementines	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	1.65% 1.6g	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	NA	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	98% 128g	130g per day for Men 19-50 years
Sugars	27.4% 20g	135% 98g	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	24% 17.4g	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	% 17g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 63.4g	g per day for Men 19-50 years
Fiber	124% 47g	47.6% 18g	38g per day for Men 19-50 years
Protein	60.7% 34g	16% 9.04g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Clementines	Recommended Dietary Allowance
Vitamin A	122% 1100μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	76.2% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	42.3% 6.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	61.4% 0.8mg	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	64% 255μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1030% 927mg	577% 519mg	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	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Clementines	Recommended Dietary Allowance
Calcium	57% 571mg	32% 319mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	51% 0.46mg	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	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	10.6% 0.24mg	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	32% 223mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	55.4% 1883mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	0.71% 10.6mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	25% 921g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Clementines:

• Boiled and Drained Broccoli has 5.5 times more Vitamin B2, 5.5 times more Vitamin B5, 3.6 times more Vitamin B6, 6 times more Vitamin B9, 1.8 times more Vitamin C, 9.7 times more Vitamin E and more Vitamin K than Raw Clementines.
• Both Boiled and Drained Broccoli and Raw Clementines have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Boiled and Drained Broccoli as well as Raw Clementines have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Clementines:

• Boiled and Drained Broccoli has 1.8 times more Calcium, 1.9 times more Copper, 6.4 times more Iron, 2.8 times more Magnesium, 11.3 times more Manganese, 4.3 times more Phosphorus, 2.2 times more Potassium, 21.5 times more Selenium, 55.1 times more Sodium, 10.1 times more Zinc and 1.4 times more Water than Raw Clementines.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Broccoli has 3.7 times more Fat, 2.6 times more Fiber and 3.8 times more Protein than Raw Clementines.
• While Raw Clementines contain 4.9 times more Sugars and 1.7 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Clementines have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Broccoli as well as Raw Clementines have insufficient amounts of Glucose and Sucrose in 500 kcal.