Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Sour Cucumber Pickles

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Sour Cucumber Pickles: 4546g

Cooked Chopped Frozen Broccoli has 2.5 times more energy per 100g than Sour Cucumber Pickles. It has very low energy density when compared to other foods. Sour Cucumber Pickles having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Sour Cucumber Pickles?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Sour Cucumber Pickles	11%	15%	74%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Sour Cucumber Pickles	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	9.37% 9.1g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	7.4% 2.36g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	131% 2.1g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	9.1% 1.55g	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	79% 103g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	66.5% 48g	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	144% 54.5g	38g per day for Men 19-50 years
Protein	99% 55.4g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Sour Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	101% 911μg	50.5% 455μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	34.5% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	31.5% 0.41mg	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	11.4% 45.5μg	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	50.5% 45.5mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	1780% 2136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Sour Cucumber Pickles	Recommended Dietary Allowance
Calcium	59% 589mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	429% 3.86mg	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	227% 18mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	43.3% 182mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	21.7% 0.5mg	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	91% 636mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	30.7% 1045mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	3661% 54909mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	8.26% 0.91mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	116% 4276g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Sour Cucumber Pickles Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Sour Cucumber Pickles?

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Sour Cucumber Pickles:

• 500 calories of Cooked Chopped Frozen Broccoli have 2 times more Vitamin A, more Vitamin B1, 3.2 times more Vitamin B2, more Vitamin B3, 2.8 times more Vitamin B5, 5.7 times more Vitamin B6, 22 times more Vitamin B9, 15.8 times more Vitamin C and 5.8 times more Vitamin E than Sour Cucumber Pickles.
• While 500 kcal of Sour Cucumber Pickles contain 1.4 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• 500 calories of Sour Cucumber Pickles have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Boiled Chopped Frozen Broccoli as well as Sour Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Sour Cucumber Pickles:

• 500 calories of Cooked Chopped Frozen Broccoli have more Calcium, 1.3 times more Magnesium, 8 times more Manganese, 1.4 times more Phosphorus, 2.4 times more Potassium, more Selenium and 5.5 times more Zinc than Sour Cucumber Pickles.
• While 500 kcal of Sour Cucumber Pickles contain 6.4 times more Copper, 1.7 times more Iron, 279.5 times more Sodium and 2.6 times more Water than Boiled Chopped Frozen Broccoli.
• 500 calories of Sour Cucumber Pickles lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have 3.7 times more Protein than Sour Cucumber Pickles.
• While 500 kcal of Sour Cucumber Pickles contain 2.8 times more Omega 3 and 1.8 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Sour Cucumber Pickles offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Boiled Chopped Frozen Broccoli as well as Sour Cucumber Pickles provide inadequate amounts of Omega 6 in 500 calories.