Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Snacks, granola bites, mixed flavors

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Snacks, granola bites, mixed flavors: 111g

Snacks, granola bites, mixed flavors have 16.1 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is very high in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Snacks, granola bites, mixed flavors?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Snacks, granola bites, mixed flavors	6%	35%	59%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	34.3% 11g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	15.7% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	15% 2.57g	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	56.5% 73.5g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	46% 33.3g	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	16.6% 6.3g	38g per day for Men 19-50 years
Protein	99% 55.4g	14% 7.95g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Vitamin A	101% 911μg	0.25% 2.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	16% 2.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	9.98% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	12% 0.16mg	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	9.15% 36.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.23% 0.078μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	796% 716mg	0.25% 0.22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.18% 1.1IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	157% 23.6mg	18.6% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	8.4% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Calcium	59% 589mg	4.55% 45.5mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	30.4% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.008% 0.33μg	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	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	81% 1.86mg	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	34.2% 239mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	40.3% 22μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	12.3% 185mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	0.24% 8.74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Snacks, granola bites, mixed flavors:

• Boiled Chopped Frozen Broccoli has 410.7 times more Vitamin A, 4.5 times more Vitamin B1, 8.9 times more Vitamin B2, 3.2 times more Vitamin B3, 9.8 times more Vitamin B5, 14.6 times more Vitamin B6, 27.3 times more Vitamin B9, 3229.5 times more Vitamin C, 8.5 times more Vitamin E and 155.9 times more Vitamin K than Snacks, granola bites, mixed flavors.
• Both Boiled Chopped Frozen Broccoli as well as Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Snacks, granola bites, mixed flavors:

• Boiled Chopped Frozen Broccoli has 13 times more Calcium, 2.2 times more Copper, 6.3 times more Iron, 3 times more Magnesium, 2.1 times more Manganese, 3.7 times more Phosphorus, 8 times more Potassium, 2.3 times more Zinc and 185.4 times more Water than Snacks, granola bites, mixed flavors.
• While Snacks, granola bites, mixed flavors contain 1.8 times more Selenium than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Snacks, granola bites, mixed flavors have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Chopped Frozen Broccoli has 3 times more Omega 3, 1.3 times more Carbohydrate, 8.5 times more Fiber and 7 times more Protein than Snacks, granola bites, mixed flavors.
• While Snacks, granola bites, mixed flavors contain 9.1 times more Fat, 34.1 times more Saturated Fat, 11.1 times more Omega 6 and 1.3 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Snacks, granola bites, mixed flavors have similar amounts of Energy per 500 kcal.
• Both Boiled Chopped Frozen Broccoli as well as Snacks, granola bites, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.