Comparing Nutrients in 500 calories Boiled Broccoli VS Commercial Hummus

Weight per 500 calories

• Boiled Broccoli: 1429g
• Commercial Hummus: 211g

Commercial Hummus have 6.8 times more energy per unit of mass than Boiled and Drained Broccoli, which is above average in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Commercial Hummus?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Commercial Hummus	12%	64%	24%

Macro Nutrients

	Boiled Broccoli	Commercial Hummus	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	38.8% 37.6g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	27.4% 20g	1.8% 1.3g	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	0.81% 0.59g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 0.72g	g per day for Men 19-50 years
Fiber	124% 47g	30.5% 11.6g	38g per day for Men 19-50 years
Protein	60.7% 34g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Commercial Hummus	Recommended Dietary Allowance
Vitamin A	122% 1100μg	0.23% 2.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	13.5% 2.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	23.7% 0.31mg	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	25.3% 101μg	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	21.7% 3.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Commercial Hummus	Recommended Dietary Allowance
Calcium	57% 571mg	9.9% 99mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	88.4% 0.8mg	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	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	37.7% 158mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	106% 2.44mg	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	54.6% 382mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	19.4% 658mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	18% 9.9μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	60% 899mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	3.27% 121g	3700g per day for Men 19-50 years

Boiled Broccoli VS Commercial Hummus Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Commercial Hummus?

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

• 500 calories of Boiled Broccoli have 521.4 times more Vitamin A, 2.7 times more Vitamin B1, 6.6 times more Vitamin B2, 3.7 times more Vitamin B3, 12.1 times more Vitamin B5, 9.3 times more Vitamin B6, 15.2 times more Vitamin B9, more Vitamin C, 6.4 times more Vitamin E and 41.9 times more Vitamin K than Commercial Hummus.
• 500 calories of Commercial Hummus have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Broccoli as well as Commercial Hummus have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs Commercial Hummus:

• 500 calories of Boiled Broccoli have 5.8 times more Calcium, 1.8 times more Iron, 1.9 times more Magnesium, 2.5 times more Phosphorus, 6.4 times more Potassium, 2.3 times more Selenium, 2.1 times more Zinc and 10.5 times more Water than Commercial Hummus.
• While 500 kcal of Commercial Hummus contain 1.5 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Commercial Hummus contain similar levels of Copper and Manganese per 500 calories.
• 500 calories of Commercial Hummus lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have 3.2 times more Carbohydrate, 15.2 times more Sugars, 17.9 times more Fructose, 4.1 times more Fiber and 2.1 times more Protein than Commercial Hummus.
• While 500 kcal of Commercial Hummus contain 6.4 times more Fat, 4.8 times more Saturated Fat and 23.4 times more Omega 6 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Commercial Hummus offer comparable quantities of Energy and Omega 3 per 500 calories.
• 500 calories of Boiled Broccoli provide inadequate amounts of Omega 6