Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Rose-apples

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Rose-apples: 2000g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Rose-apples?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Rose-apples	9%	10%	81%

Macro Nutrients

	Frozen Chopped Broccoli	Rose-apples	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	NA	32g per day for Men 19-50 years
Omega 3	126% 2g	NA	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	NA	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	87.7% 114g	130g per day for Men 19-50 years
Sugars	36% 26g	NA	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	NA	38g per day for Men 19-50 years
Protein	96% 54g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Rose-apples	Recommended Dietary Allowance
Vitamin A	111% 1000μg	37.8% 340μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	NA	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	NA	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	496% 446mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	156% 23.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Rose-apples	Recommended Dietary Allowance
Calcium	108% 1077mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	35.6% 0.32mg	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	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	25.2% 0.58mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	72.4% 2460mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	NA	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	50.3% 1860g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Rose-apples Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Rose-apples?

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Rose-apples:

• 500 calories of Frozen Chopped Broccoli have 2.9 times more Vitamin A, 2.5 times more Vitamin B1, 3.1 times more Vitamin B2 and 2.4 times more Vitamin C than Rose-apples.
• While 500 kcal of Raw Rose-apples contain 1.8 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Rose-apples have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Rose-apples:

• 500 calories of Frozen Chopped Broccoli have 1.9 times more Calcium, 2.3 times more Copper, 11.1 times more Iron, 3.5 times more Magnesium, 9.7 times more Manganese, 6 times more Phosphorus, 1.7 times more Potassium, more Sodium and 7.7 times more Zinc than Rose-apples.
• Both Frozen Chopped Broccoli and Rose-apples contain similar levels of Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Chopped Broccoli have 4.5 times more Protein than Rose-apples.
• Both Frozen Chopped Broccoli and Rose-apples offer comparable quantities of Energy and Carbohydrate per 500 calories.