Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Grapes, canned, thompson seedless, water pack, solids and liquids

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Grapes, canned, thompson seedless, water pack, solids and liquids: 1250g

Grapes, canned, thompson seedless, water pack, solids and liquids have 1.5 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is low 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 Grapes, canned, thompson seedless, water pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Grapes, canned, thompson seedless, water pack, solids and liquids	5%	2%	93%

Macro Nutrients

	Frozen Chopped Broccoli	Grapes, canned, thompson seedless, water pack, solids and liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	1.4% 1.38g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	126% 2g	5.47% 0.088g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	1.76% 0.3g	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	99% 129g	130g per day for Men 19-50 years
Sugars	36% 26g	167% 121g	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	19.7% 7.5g	38g per day for Men 19-50 years
Protein	96% 54g	11% 6.25g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Grapes, canned, thompson seedless, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	111% 1000μg	2.78% 25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	32.3% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	62.5% 0.81mg	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	9.38% 37.5μg	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	14% 12.5mg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	102% 123μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Grapes, canned, thompson seedless, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	108% 1077mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	77.8% 0.7mg	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	153% 12.3mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	21% 0.49mg	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	32% 225mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	39.3% 1338mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	2.27% 1.25μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	5.7% 0.63mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	30% 1111g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Grapes, Canned, Thompson Seedless, Water Pack, Solids And Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Grapes, canned, thompson seedless, water pack, solids and liquids?

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Grapes, canned, thompson seedless, water pack, solids and liquids:

• 500 calories of Frozen Chopped Broccoli have 40 times more Vitamin A, 2.6 times more Vitamin B1, 6.4 times more Vitamin B2, 5.6 times more Vitamin B3, 10.5 times more Vitamin B5, 3.1 times more Vitamin B6, 34.4 times more Vitamin B9, 86.8 times more Vitamin C, 14.4 times more Vitamin E and 12.7 times more Vitamin K than Grapes, canned, thompson seedless, water pack, solids and liquids.
• 500 calories of Grapes, canned, thompson seedless, water pack, solids and liquids have insufficient amounts of Vitamin A and Vitamin B9
• Both Frozen Chopped Broccoli, Unprepared as well as Grapes, canned, thompson seedless, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Grapes, canned, thompson seedless, water pack, solids and liquids:

• 500 calories of Frozen Chopped Broccoli have 8.6 times more Calcium, 1.3 times more Iron, 4.6 times more Magnesium, 11.6 times more Manganese, 4.3 times more Phosphorus, 3 times more Potassium, 43.1 times more Selenium, 6.2 times more Sodium, 14.8 times more Zinc and 1.6 times more Water than Grapes, canned, thompson seedless, water pack, solids and liquids.
• Both Frozen Chopped Broccoli and Grapes, canned, thompson seedless, water pack, solids and liquids contain similar levels of Copper per 500 calories.
• 500 calories of Grapes, canned, thompson seedless, water pack, solids and liquids lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Chopped Broccoli have 23.1 times more Omega 3, 7.7 times more Fiber and 8.6 times more Protein than Grapes, canned, thompson seedless, water pack, solids and liquids.
• While 500 kcal of Grapes, canned, thompson seedless, water pack, solids and liquids contain 1.4 times more Carbohydrate and 4.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Grapes, canned, thompson seedless, water pack, solids and liquids offer comparable quantities of Energy per 500 calories.
• 500 calories of Grapes, canned, thompson seedless, water pack, solids and liquids provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Grapes, canned, thompson seedless, water pack, solids and liquids provide inadequate amounts of Omega 6 in 500 calories.