Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Frostings, coconut-nut, ready-to-eat

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Frostings, coconut-nut, ready-to-eat: 116g

Frostings, coconut-nut, ready-to-eat have 16.7 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is very high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Frostings, coconut-nut, ready-to-eat?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Frostings, coconut-nut, ready-to-eat	1%	50%	49%

Macro Nutrients

	Frozen Chopped Broccoli	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	31% 9.97g	32g per day for Men 19-50 years
Omega 3	126% 2g	9.74% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	21% 3.55g	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	47% 61g	130g per day for Men 19-50 years
Sugars	36% 26g	63.7% 46g	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	7.6% 2.9g	38g per day for Men 19-50 years
Protein	96% 54g	3.1% 1.73g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Vitamin A	111% 1000μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	3.37% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	1.53% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	3.58% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	4.17% 0.054mg	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	0.58% 2.3μg	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	0.26% 0.23mg	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	8.4% 1.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	3.75% 4.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Calcium	108% 1077mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	16% 0.14mg	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	195% 15.6mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	5.22% 22mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	33.8% 0.78mg	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	10.4% 72.7mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	6.3% 215mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	5.25% 2.9μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	12.3% 185mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	0.66% 24.2g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Frostings, Coconut-nut, Ready-to-eat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Frostings, coconut-nut, ready-to-eat?

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Frostings, coconut-nut, ready-to-eat:

• 500 calories of Frozen Chopped Broccoli have more Vitamin A, 25.2 times more Vitamin B1, 84.1 times more Vitamin B2, 36.9 times more Vitamin B3, 30 times more Vitamin B5, 46.1 times more Vitamin B6, 557.9 times more Vitamin B9, 4696.4 times more Vitamin C, 18.6 times more Vitamin E and 346.3 times more Vitamin K than Frostings, coconut-nut, ready-to-eat.
• 500 calories of Frostings, coconut-nut, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Frostings, coconut-nut, ready-to-eat have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Frostings, coconut-nut, ready-to-eat:

• 500 calories of Frozen Chopped Broccoli have 71.7 times more Calcium, 5.1 times more Copper, 25 times more Iron, 15.8 times more Magnesium, 7.3 times more Manganese, 13.2 times more Phosphorus, 19 times more Potassium, 18.7 times more Selenium, 2.5 times more Sodium, 19.5 times more Zinc and 72.5 times more Water than Frostings, coconut-nut, ready-to-eat.
• 500 calories of Frostings, coconut-nut, ready-to-eat lack sufficient amounts of Calcium, Iron, Magnesium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Chopped Broccoli have 13 times more Omega 3, 1.5 times more Carbohydrate, 20 times more Fiber and 31.2 times more Protein than Frostings, coconut-nut, ready-to-eat.
• While 500 kcal of Frostings, coconut-nut, ready-to-eat contain 5 times more Fat, 11.8 times more Saturated Fat, 6 times more Omega 6 and 1.8 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frostings, coconut-nut, ready-to-eat offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6
• 500 calories of Frostings, coconut-nut, ready-to-eat provide inadequate amounts of Omega 3, Fiber and Protein