Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Strawberry Banana V8 SPLASH Smoothies

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Strawberry Banana V8 SPLASH Smoothies: 1351g

Strawberry Banana V8 SPLASH Smoothies have 1.3 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is low 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 Strawberry Banana V8 SPLASH Smoothies?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Strawberry Banana V8 SPLASH Smoothies	13%	0%	87%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Strawberry Banana V8 SPLASH Smoothies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0% 0g	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	85% 110g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	137% 99g	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	0% 0g	38g per day for Men 19-50 years
Protein	99% 55.4g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Strawberry Banana V8 SPLASH Smoothies	Recommended Dietary Allowance
Vitamin A	101% 911μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	85.2% 1.1mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	135% 3.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	796% 716mg	368% 331mg	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	157% 23.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Strawberry Banana V8 SPLASH Smoothies	Recommended Dietary Allowance
Calcium	59% 589mg	55.4% 554mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	NA	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	25.3% 2.03mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	NA	420mg per day for Men 19-50 years
Manganese	173% 4mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	9.54% 324mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	NA	55μg per day for Men 19-50 years
Sodium	13% 196mg	26% 392mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	NA	11mg per day for Men 19-50 years
Water	43.8% 1620g	33% 1220g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Strawberry Banana V8 SPLASH Smoothies Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Strawberry Banana V8 SPLASH Smoothies?

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Strawberry Banana V8 SPLASH Smoothies:

• 500 calories of Cooked Chopped Frozen Broccoli have 2.1 times more Vitamin B6 and 2.2 times more Vitamin C than Strawberry Banana V8 SPLASH Smoothies.
• While 500 kcal of Strawberry Banana V8 SPLASH Smoothies contain 1.3 times more Vitamin B3 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• 500 calories of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Strawberry Banana V8 SPLASH Smoothies:

• 500 calories of Cooked Chopped Frozen Broccoli have 5.4 times more Iron, 7.8 times more Potassium and 1.3 times more Water than Strawberry Banana V8 SPLASH Smoothies.
• While 500 kcal of Strawberry Banana V8 SPLASH Smoothies contain 2 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Strawberry Banana V8 SPLASH Smoothies contain similar levels of Calcium per 500 calories.
• 500 calories of Strawberry Banana V8 SPLASH Smoothies lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have more Fiber and 3.4 times more Protein than Strawberry Banana V8 SPLASH Smoothies.
• While 500 kcal of Strawberry Banana V8 SPLASH Smoothies contain 3.8 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Strawberry Banana V8 SPLASH Smoothies offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Strawberry Banana V8 SPLASH Smoothies provide inadequate amounts of Fiber