Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Snack, Mixed Berry Bar

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Snack, Mixed Berry Bar: 131g

Snack, Mixed Berry Bar has 13.7 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 Snack, Mixed Berry Bar?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	15.7% 5.02g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	15% 2.52g	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	59% 77g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	47.4% 34.4g	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% 10.3g	38g per day for Men 19-50 years
Protein	99% 55.4g	30.7% 17g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	101% 911μg	3.9% 35.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	30.8% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	7% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	28.7% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	11.6% 0.15mg	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	9.14% 36.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	27.7% 0.67μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	796% 716mg	0.87% 0.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.44% 2.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	157% 23.6mg	2.52% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	1.74% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	59% 589mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	35.4% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.38% 15μg	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	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	111% 2.56mg	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	64% 448mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	17% 582mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	39% 584mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	31.3% 3.45mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	0.55% 20.3g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Snack, Mixed Berry Bar Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Snack, Mixed Berry Bar?

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Snack, Mixed Berry Bar:

• 500 calories of Cooked Chopped Frozen Broccoli have 25.8 times more Vitamin A, 2.7 times more Vitamin B1, 3.9 times more Vitamin B2, 7.3 times more Vitamin B3, 3.4 times more Vitamin B5, 15.3 times more Vitamin B6, 27.4 times more Vitamin B9, 914.2 times more Vitamin C, 62.3 times more Vitamin E and 753.2 times more Vitamin K than Snack, Mixed Berry Bar.
• While 500 kcal of Snack, Mixed Berry Bar contain more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• 500 calories of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 500 calories of Snack, Mixed Berry Bar have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Snack, Mixed Berry Bar:

• 500 calories of Cooked Chopped Frozen Broccoli have 4.3 times more Calcium, 1.9 times more Copper, 4.4 times more Iron, 2 times more Magnesium, 1.6 times more Manganese, 2 times more Phosphorus, 4.4 times more Potassium, 1.5 times more Zinc and 80 times more Water than Snack, Mixed Berry Bar.
• While 500 kcal of Snack, Mixed Berry Bar contain 2.1 times more Selenium and 3 times more Sodium than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have 4.6 times more Omega 3, 1.2 times more Carbohydrate, 5.2 times more Fiber and 3.2 times more Protein than Snack, Mixed Berry Bar.
• While 500 kcal of Snack, Mixed Berry Bar contain 6.4 times more Fat, 15.6 times more Saturated Fat, 10.9 times more Omega 6 and 1.3 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Snack, Mixed Berry Bar offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6