Comparing Nutrients in 500 calories Boiled Broccoli VS Snacks, sesame sticks, wheat-based, salted

Weight per 500 calories

• Boiled Broccoli: 1429g
• Snacks, sesame sticks, wheat-based, salted: 92g

Snacks, sesame sticks, wheat-based, salted have 15.5 times more energy per unit of mass than Boiled and Drained Broccoli, which is very high in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Snacks, sesame sticks, wheat-based, salted?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Snacks, sesame sticks, wheat-based, salted	8%	59%	33%

Macro Nutrients

	Boiled Broccoli	Snacks, sesame sticks, wheat-based, salted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	18.7% 6g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	56% 0.9g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	89.4% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	33% 43g	130g per day for Men 19-50 years
Sugars	27.4% 20g	0.24% 0.18g	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	6.8% 2.6g	38g per day for Men 19-50 years
Protein	60.7% 34g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Snacks, sesame sticks, wheat-based, salted	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	9.47% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	4.48% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	8.96% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	4.33% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	6.1% 0.079mg	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	5.1% 20.3μg	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	23.7% 3.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	6.16% 7.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Snacks, sesame sticks, wheat-based, salted	Recommended Dietary Allowance
Calcium	57% 571mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	41.7% 0.38mg	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	8.55% 0.68mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	9.9% 41.6mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	36.3% 0.84mg	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	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	4.8% 164mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	28.7% 16μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	92% 1375mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	9.83% 1.1mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	0.05% 1.85g	3700g per day for Men 19-50 years

Boiled Broccoli VS Snacks, Sesame Sticks, Wheat-based, Salted Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Snacks, sesame sticks, wheat-based, salted?

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Snacks, sesame sticks, wheat-based, salted:

• 500 calories of Boiled Broccoli have more Vitamin A, 7.9 times more Vitamin B1, 30.2 times more Vitamin B2, 5.5 times more Vitamin B3, 40.7 times more Vitamin B5, 35.9 times more Vitamin B6, 75.9 times more Vitamin B9, more Vitamin C, 5.8 times more Vitamin E and 272.6 times more Vitamin K than Snacks, sesame sticks, wheat-based, salted.
• 500 calories of Snacks, sesame sticks, wheat-based, salted have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Snacks, sesame sticks, wheat-based, salted have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs Snacks, sesame sticks, wheat-based, salted:

• 500 calories of Boiled Broccoli have 3.6 times more Calcium, 2.3 times more Copper, 14 times more Iron, 7.2 times more Magnesium, 3.3 times more Manganese, 7.5 times more Phosphorus, 25.6 times more Potassium, 1.4 times more Selenium, 5.9 times more Zinc and 689.8 times more Water than Snacks, sesame sticks, wheat-based, salted.
• While 500 kcal of Snacks, sesame sticks, wheat-based, salted contain 2.3 times more Sodium than Boiled and Drained Broccoli.
• 500 calories of Snacks, sesame sticks, wheat-based, salted lack sufficient amounts of Iron, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have 1.9 times more Omega 3, 2.4 times more Carbohydrate, 113.1 times more Sugars, 18.2 times more Fiber and 3.4 times more Protein than Snacks, sesame sticks, wheat-based, salted.
• While 500 kcal of Snacks, sesame sticks, wheat-based, salted contain 5.8 times more Fat, 5.3 times more Saturated Fat and 20.9 times more Omega 6 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Snacks, sesame sticks, wheat-based, salted offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Broccoli provide inadequate amounts of Omega 6
• 500 calories of Snacks, sesame sticks, wheat-based, salted provide inadequate amounts of Fiber