Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Syrups, maple

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Syrups, maple: 192g

Syrups, maple have 9.3 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 Syrups, maple?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Syrups, maple	0%	0%	100%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Syrups, maple	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.042% 0.013g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	0.19% 0.033g	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	99% 129g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	160% 116g	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	1.38% 1g	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	% 3.08g	g per day for Men 19-50 years
Sucrose	NA	% 112g	g per day for Men 19-50 years
Fiber	141% 53.6g	0% 0g	38g per day for Men 19-50 years
Protein	99% 55.4g	0.14% 0.077g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Syrups, maple	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	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	188% 2.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	0.97% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	0.3% 0.004mg	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	0% 0μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Syrups, maple	Recommended Dietary Allowance
Calcium	59% 589mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	3.85% 0.035mg	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	2.64% 0.21mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	9.6% 40.4mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	243% 5.6mg	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	0.55% 3.85mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	2.1% 1.15μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	1.54% 23mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	25.7% 2.83mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	1.7% 62.3g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Syrups, Maple Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Syrups, maple:

• 500 calories of Cooked Chopped Frozen Broccoli have more Vitamin A, 7.7 times more Vitamin B1, 52.5 times more Vitamin B3, 70.7 times more Vitamin B5, 603.6 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Syrups, maple.
• While 500 kcal of Syrups, maple contain 1.7 times more Vitamin B2 than Boiled Chopped Frozen Broccoli.
• 500 calories of Syrups, maple have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Syrups, maple have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Syrups, maple:

• 500 calories of Cooked Chopped Frozen Broccoli have 3 times more Calcium, 17.5 times more Copper, 51.5 times more Iron, 5.7 times more Magnesium, 227.5 times more Phosphorus, 6.2 times more Potassium, 10.8 times more Selenium, 8.5 times more Sodium, 1.8 times more Zinc and 26 times more Water than Syrups, maple.
• While 500 kcal of Syrups, maple contain 1.4 times more Manganese than Boiled Chopped Frozen Broccoli.
• 500 calories of Syrups, maple lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have more Omega 3, more Fiber and 719.6 times more Protein than Syrups, maple.
• While 500 kcal of Syrups, maple contain 1.3 times more Carbohydrate and 4.4 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Syrups, maple offer comparable quantities of Energy per 500 calories.
• 500 calories of Syrups, maple provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled Chopped Frozen Broccoli as well as Syrups, maple provide inadequate amounts of Omega 6 in 500 calories.