Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Enriched Semolina

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Enriched Semolina: 139g

Enriched Semolina has 12.9 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is high 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 Enriched Semolina?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Enriched Semolina	14%	3%	83%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Enriched Semolina	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	1.5% 1.46g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	3.2% 0.55g	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	78% 101g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	NA	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	14.3% 5.4g	38g per day for Men 19-50 years
Protein	99% 55.4g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Enriched Semolina	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	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	11% 0.14mg	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	63.5% 254μg	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	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	157% 23.6mg	2.4% 0.36mg	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	Enriched Semolina	Recommended Dietary Allowance
Calcium	59% 589mg	2.36% 23.6mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	29% 0.26mg	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	75.7% 6.06mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	15.5% 65.3mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	37.4% 0.86mg	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	27% 189mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	226% 124μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	0.093% 1.4mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	0.48% 17.6g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Enriched Semolina Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Enriched Semolina:

• 500 calories of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.8 times more Vitamin B2, 6.1 times more Vitamin B5, 16.2 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin C and 65.3 times more Vitamin E than Enriched Semolina.
• Both Cooked Chopped Frozen Broccoli and Enriched Semolina provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Enriched Semolina have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Enriched Semolina have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Enriched Semolina:

• 500 calories of Cooked Chopped Frozen Broccoli have 25 times more Calcium, 2.3 times more Copper, 1.8 times more Iron, 3.6 times more Magnesium, 4.6 times more Manganese, 4.6 times more Phosphorus, 9.8 times more Potassium, 141.4 times more Sodium, 3.4 times more Zinc and 92.1 times more Water than Enriched Semolina.
• While 500 kcal of Enriched Semolina contain 9.9 times more Selenium than Boiled Chopped Frozen Broccoli.
• 500 calories of Enriched Semolina lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have 14.6 times more Omega 3, 9.9 times more Fiber and 3.1 times more Protein than Enriched Semolina.
• Both Cooked Chopped Frozen Broccoli and Enriched Semolina offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Enriched Semolina provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Enriched Semolina provide inadequate amounts of Omega 6 in 500 calories.