Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS California Avocados

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• California Avocados: 299g

Raw California Avocados have 6 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is above average in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or California Avocados?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
California Avocados	4%	77%	19%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	California Avocados	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	47.6% 46g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	20% 6.37g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	23.4% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	29.5% 5g	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	20% 26g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	1.24% 0.9g	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	0.33% 0.24g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	141% 53.6g	53.6% 20.4g	38g per day for Men 19-50 years
Protein	99% 55.4g	10.5% 5.87g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	California Avocados	Recommended Dietary Allowance
Vitamin A	101% 911μg	2.33% 21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	35.8% 5.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	87.4% 4.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	66% 0.86mg	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	66.6% 266μg	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	29.3% 26.3mg	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	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	52.4% 63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	California Avocados	Recommended Dietary Allowance
Calcium	59% 589mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	56.6% 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	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	19.4% 0.45mg	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	23% 162mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	44.6% 1518mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	2.18% 1.2μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	18.5% 2.04mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	5.85% 217g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS California Avocados Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or California Avocados?

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs California Avocados:

• 500 calories of Cooked Chopped Frozen Broccoli have 43.5 times more Vitamin A, 4.4 times more Vitamin B1, 3.4 times more Vitamin B2, 1.4 times more Vitamin B3, 2.7 times more Vitamin B6, 3.8 times more Vitamin B9, 27.2 times more Vitamin C, 4 times more Vitamin E and 25 times more Vitamin K than California Avocados.
• Both Cooked Chopped Frozen Broccoli and California Avocados provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of California Avocados have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Raw California Avocados have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs California Avocados:

• 500 calories of Cooked Chopped Frozen Broccoli have 15.1 times more Calcium, 6 times more Iron, 2.7 times more Magnesium, 8.9 times more Manganese, 5.4 times more Phosphorus, 1.7 times more Potassium, 10.4 times more Selenium, 8.2 times more Sodium, 2.5 times more Zinc and 7.5 times more Water than California Avocados.
• Both Cooked Chopped Frozen Broccoli and California Avocados contain similar levels of Copper per 500 calories.
• 500 calories of California Avocados lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have 2 times more Omega 3, 3.7 times more Carbohydrate, 29.2 times more Sugars, 2.6 times more Fiber and 9.4 times more Protein than California Avocados.
• While 500 kcal of Raw California Avocados contain 21.5 times more Fat, 19.8 times more Saturated Fat and 21.6 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and California Avocados offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6