Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Boiled Escarole

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Boiled Escarole: 3333g

Frozen Chopped Broccoli has 1.7 times more energy per 100g than Boiled Escarole. It has very low energy density when compared to other foods. Boiled and Drained Escarole without Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Boiled Escarole?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Escarole	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	4.38% 1.4g	32g per day for Men 19-50 years
Omega 3	126% 2g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	78.7% 102g	130g per day for Men 19-50 years
Sugars	36% 26g	10.6% 7.67g	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	22% 16g	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	% 14.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	152% 57.7g	246% 93g	38g per day for Men 19-50 years
Protein	96% 54g	68.5% 38.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	111% 1000μg	348% 3133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	41% 0.53mg	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	322% 1288μg	650% 2600μg	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	1205% 1085mg	122% 110mg	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	156% 23.5mg	89% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	5886% 7063μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Escarole	Recommended Dietary Allowance
Calcium	108% 1077mg	153% 1533mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	322% 2.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.6% 223μg	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	195% 15.6mg	300% 24mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	103% 433mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	558% 13mg	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	137% 962mg	105% 733mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	240% 8167mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	42.2% 633mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	209% 23mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	85% 3143g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Boiled Escarole Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Boiled Escarole?

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Boiled Escarole:

• 500 calories of Frozen Chopped Broccoli have 4.7 times more Vitamin B6, 9.9 times more Vitamin C and 1.8 times more Vitamin E than Boiled Escarole.
• While 500 kcal of Boiled and Drained Escarole without Salt contain 3.1 times more Vitamin A, 1.9 times more Vitamin B1, 5.1 times more Vitamin B5, 2 times more Vitamin B9 and 4.5 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Escarole provide similar amounts of Vitamin B2 and Vitamin B3 per 500 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Boiled Escarole:

• 500 calories of Frozen Chopped Broccoli have 1.3 times more Phosphorus and 8.1 times more Selenium than Boiled Escarole.
• While 500 kcal of Boiled and Drained Escarole without Salt contain 1.4 times more Calcium, 4 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 2.3 times more Manganese, 2 times more Potassium, 1.4 times more Sodium, 2.5 times more Zinc and 1.8 times more Water than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Chopped Broccoli have 5 times more Omega 3, 3.4 times more Sugars and 1.4 times more Protein than Boiled Escarole.
• While 500 kcal of Boiled and Drained Escarole without Salt contain 3.9 times more Omega 6 and 1.6 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Escarole offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6