Comparing Nutrients in 500 calories Boiled Broccoli VS Rose-apples

Weight per 500 calories

• Boiled Broccoli: 1429g
• Rose-apples: 2000g

Boiled Broccoli has 1.4 times more energy per 100g than Rose-apples. It has low energy density when compared to other foods. Raw Rose-apples having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Rose-apples?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Rose-apples	9%	10%	81%

Macro Nutrients

	Boiled Broccoli	Rose-apples	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	6.2% 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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	87.7% 114g	130g per day for Men 19-50 years
Sugars	27.4% 20g	NA	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	NA	38g per day for Men 19-50 years
Protein	60.7% 34g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Rose-apples	Recommended Dietary Allowance
Vitamin A	122% 1100μg	37.8% 340μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	NA	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	NA	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	496% 446mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	138% 20.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Rose-apples	Recommended Dietary Allowance
Calcium	57% 571mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	35.6% 0.32mg	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	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	25.2% 0.58mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	72.4% 2460mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	NA	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	11% 1.2mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	50.3% 1860g	3700g per day for Men 19-50 years

Boiled Broccoli VS Rose-apples Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Rose-apples?

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Rose-apples:

• 500 calories of Boiled Broccoli have 3.2 times more Vitamin A, 2.3 times more Vitamin B1, 2.9 times more Vitamin B2 and 2.1 times more Vitamin C than Rose-apples.
• While 500 kcal of Raw Rose-apples contain 2 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Rose-apples have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs Rose-apples:

• 500 calories of Boiled Broccoli have 2.7 times more Copper, 6.8 times more Iron, 3 times more Magnesium, 4.8 times more Manganese, 6 times more Phosphorus, 1.7 times more Potassium, more Sodium and 5.4 times more Zinc than Rose-apples.
• While 500 kcal of Raw Rose-apples contain 1.5 times more Water than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Rose-apples contain similar levels of Calcium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have 2.8 times more Protein than Rose-apples.
• Both Boiled Broccoli and Rose-apples offer comparable quantities of Energy and Carbohydrate per 500 calories.