Comparing Nutrients in 500 calories Boiled Broccoli VS Fruit syrup

Weight per 500 calories

• Boiled Broccoli: 1429g
• Fruit syrup: 147g

Fruit syrup has 9.7 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.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Fruit syrup	0%	0%	100%

Macro Nutrients

	Boiled Broccoli	Fruit syrup	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	96% 125g	130g per day for Men 19-50 years
Sugars	27.4% 20g	107% 77.7g	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	0.39% 0.15g	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	Fruit syrup	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	4.03% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	1.35% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	0.11% 0.018mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	0.29% 0.015mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	0.11% 0.001mg	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	0% 0μg	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	2.6% 2.35mg	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	0.098% 0.015mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	0.12% 0.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Fruit syrup	Recommended Dietary Allowance
Calcium	57% 571mg	1.17% 11.7mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	2.93% 0.026mg	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	0.73% 0.059mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	0.35% 1.47mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	3.9% 0.089mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	0.3% 10.3mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	2.13% 1.17μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	3.47% 0.38mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	0.58% 21.6g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has more Vitamin A, 18.6 times more Vitamin B1, 99.9 times more Vitamin B2, 449 times more Vitamin B3, 600.2 times more Vitamin B5, 1948.6 times more Vitamin B6, more Vitamin B9, 395.2 times more Vitamin C, 1412.7 times more Vitamin E and 13747.2 times more Vitamin K than Fruit syrup.
• Both Boiled and Drained Broccoli as well as Fruit syrup have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Fruit syrup:

• Boiled and Drained Broccoli has 48.7 times more Calcium, 33 times more Copper, 163.2 times more Iron, 204.6 times more Magnesium, 31 times more Manganese, more Phosphorus, 407.8 times more Potassium, 19.5 times more Selenium, more Sodium, 16.9 times more Zinc and 59 times more Water than Fruit syrup.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Broccoli has more Fat, more Omega 3, 321.5 times more Fiber and more Protein than Fruit syrup.
• While Fruit syrup contains 3.9 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Fruit syrup have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Broccoli as well as Fruit syrup have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.