Comparing Nutrients in 500 calories Cooked Frozen Chopped Broccoli with Salt VS Boiled Burdock Root with Salt

Weight per 500 calories

• Cooked Frozen Chopped Broccoli with Salt: 1786g
• Boiled Burdock Root with Salt: 568g

Boiled and Drained Burdock Root with Salt has 3.1 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, drained with Salt, which is average in comparison to other foods. Cooked Frozen Chopped Broccoli with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Frozen Chopped Broccoli with Salt or Boiled Burdock Root with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Chopped Broccoli with Salt	36%	3%	61%
Boiled Burdock Root with Salt	9%	1%	90%

Macro Nutrients

	Cooked Frozen Chopped Broccoli with Salt	Boiled Burdock Root with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	NA	32g per day for Men 19-50 years
Omega 3	47% 0.75g	NA	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	92% 120g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	28% 20g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	141% 53.6g	27% 10.2g	38g per day for Men 19-50 years
Protein	99% 55.4g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Chopped Broccoli with Salt	Boiled Burdock Root with Salt	Recommended Dietary Allowance
Vitamin A	101% 911μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	122% 1.6mg	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	250% 1000μg	28.4% 114μg	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	796% 716mg	16.4% 14.8mg	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	157% 23.6mg	17.4% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	9.47% 11.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Chopped Broccoli with Salt	Boiled Burdock Root with Salt	Recommended Dietary Allowance
Calcium	59% 589mg	28% 278mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	56% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	136% 11mg	54.7% 4.38mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	52.8% 222mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	66.7% 1.53mg	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	125% 875mg	75.5% 528mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	60% 2045mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	9.3% 5.1μg	55μg per day for Men 19-50 years
Sodium	310% 4643mg	91% 1364mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	19.6% 2.16mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	11.6% 430g	3700g per day for Men 19-50 years

Cooked Frozen Chopped Broccoli With Salt VS Boiled Burdock Root With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Chopped Broccoli with Salt or Boiled Burdock Root with Salt?

Lets compare vitamin content per 500 calories of Cooked Frozen Chopped Broccoli with Salt vs Boiled Burdock Root with Salt:

• 500 calories of Cooked Frozen Chopped Broccoli with Salt have more Vitamin A, 4.4 times more Vitamin B1, 4.4 times more Vitamin B2, 4.5 times more Vitamin B3, 2.4 times more Vitamin B5, 1.5 times more Vitamin B6, 8.8 times more Vitamin B9, 48.5 times more Vitamin C, 9 times more Vitamin E and 138.4 times more Vitamin K than Boiled Burdock Root with Salt.
• 500 calories of Boiled Burdock Root with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled Chopped Frozen Broccoli, drained with Salt as well as Boiled and Drained Burdock Root with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Chopped Broccoli with Salt vs Boiled Burdock Root with Salt:

• 500 calories of Cooked Frozen Chopped Broccoli with Salt have 2.1 times more Calcium, 1.2 times more Copper, 2.5 times more Iron, 2.6 times more Manganese, 1.7 times more Phosphorus, 1.2 times more Potassium, 2.4 times more Selenium, 3.4 times more Sodium, 2.3 times more Zinc and 3.8 times more Water than Boiled Burdock Root with Salt.
• Both Cooked Frozen Chopped Broccoli with Salt and Boiled Burdock Root with Salt contain similar levels of Magnesium per 500 calories.
• 500 calories of Boiled Burdock Root with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Chopped Broccoli with Salt have 1.3 times more Sugars, 5.2 times more Fiber and 4.7 times more Protein than Boiled Burdock Root with Salt.
• While 500 kcal of Boiled and Drained Burdock Root with Salt contain 1.3 times more Carbohydrate than Boiled Chopped Frozen Broccoli, drained with Salt.
• Both Cooked Frozen Chopped Broccoli with Salt and Boiled Burdock Root with Salt offer comparable quantities of Energy per 500 calories.