Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Sorghum

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Sorghum: 152g

Sorghum Grain has 11.8 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 Sorghum?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Sorghum	12%	9%	79%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Sorghum	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	5.42% 5.26g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	6.17% 0.099g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	13.3% 2.27g	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	84.3% 110g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	5.3% 3.84g	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	26.8% 10g	38g per day for Men 19-50 years
Protein	99% 55.4g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Sorghum	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	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	51.8% 0.67mg	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	7.6% 30.4μg	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	5.07% 0.76mg	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	Sorghum	Recommended Dietary Allowance
Calcium	59% 589mg	1.98% 19.8mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	48% 0.43mg	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	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	59.7% 251mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	106% 2.44mg	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	62.7% 439mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	33.7% 18.5μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	0.2% 3.04mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	0.51% 19g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Sorghum Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.9 times more Vitamin B1, 9.9 times more Vitamin B2, 1.5 times more Vitamin B3, 8.8 times more Vitamin B5, 3.4 times more Vitamin B6, 32.9 times more Vitamin B9, more Vitamin C and 31 times more Vitamin E than Sorghum.
• 500 calories of Sorghum have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Sorghum Grain have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Cooked Chopped Frozen Broccoli have 29.8 times more Calcium, 1.4 times more Copper, 2.1 times more Iron, 1.6 times more Manganese, 2 times more Phosphorus, 4.6 times more Potassium, 64.6 times more Sodium, 2 times more Zinc and 86 times more Water than Sorghum.
• While 500 kcal of Sorghum Grain contain 1.5 times more Selenium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Sorghum contain similar levels of Magnesium per 500 calories.
• 500 calories of Sorghum lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have 7.6 times more Omega 3, 6.8 times more Sugars, 5.3 times more Fiber and 3.4 times more Protein than Sorghum.
• While 500 kcal of Sorghum Grain contain 9.8 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Sorghum offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6
• 500 calories of Sorghum provide inadequate amounts of Omega 3