Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Snacks, granola bites, mixed flavors

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Snacks, granola bites, mixed flavors: 111g

Snacks, granola bites, mixed flavors have 17.3 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.

Which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Snacks, granola bites, mixed flavors?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Snacks, granola bites, mixed flavors	6%	35%	59%

Macro Nutrients

	Frozen Chopped Broccoli	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	34.3% 11g	32g per day for Men 19-50 years
Omega 3	126% 2g	15.7% 0.25g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	15% 2.57g	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	56.5% 73.5g	130g per day for Men 19-50 years
Sugars	36% 26g	46% 33.3g	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	16.6% 6.3g	38g per day for Men 19-50 years
Protein	96% 54g	14% 7.95g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Vitamin A	111% 1000μg	0.25% 2.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	16% 2.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	9.98% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	12% 0.16mg	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	9.15% 36.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.23% 0.078μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1205% 1085mg	0.25% 0.22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.18% 1.1IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	156% 23.5mg	18.6% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	8.4% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Calcium	108% 1077mg	4.55% 45.5mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	30.4% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.008% 0.33μg	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	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	81% 1.86mg	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	34.2% 239mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	40.3% 22μg	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	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	0.24% 8.74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Snacks, granola bites, mixed flavors:

• Frozen Chopped Broccoli, Unprepared has 451 times more Vitamin A, 4.6 times more Vitamin B1, 11.4 times more Vitamin B2, 3.5 times more Vitamin B3, 10.8 times more Vitamin B5, 15.8 times more Vitamin B6, 35.2 times more Vitamin B9, 4891.6 times more Vitamin C, 8.4 times more Vitamin E and 154.6 times more Vitamin K than Snacks, granola bites, mixed flavors.
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Snacks, granola bites, mixed flavors:

• Frozen Chopped Broccoli, Unprepared has 23.7 times more Calcium, 2.7 times more Copper, 9 times more Iron, 4.5 times more Magnesium, 3 times more Manganese, 4 times more Phosphorus, 12.9 times more Potassium, 2.4 times more Selenium, 2.5 times more Sodium, 4.3 times more Zinc and 201.3 times more Water than Snacks, granola bites, mixed flavors.

Comparison of macro-nutrients per 500 calories:

• Frozen Chopped Broccoli, Unprepared has 8.1 times more Omega 3, 1.3 times more Carbohydrate, 9.1 times more Fiber and 6.8 times more Protein than Snacks, granola bites, mixed flavors.
• While Snacks, granola bites, mixed flavors contain 3.5 times more Fat, 13 times more Saturated Fat, 4.3 times more Omega 6 and 1.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Snacks, granola bites, mixed flavors have similar amounts of Energy per 500 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Snacks, granola bites, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.