Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Fuyu

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Fuyu: 431g

Salted and Fermented Tofu has 4.5 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is average 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 Fuyu?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Fuyu	28%	58%	14%

Macro Nutrients

	Frozen Chopped Broccoli	Fuyu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	35.5% 34.5g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	126% 2g	144% 2.3g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	101% 17g	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	14.5% 19g	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	68.7% 38.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Fuyu	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	56.4% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	10.2% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	30% 0.39mg	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	31.3% 125μg	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	0.96% 0.86mg	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	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	Fuyu	Recommended Dietary Allowance
Calcium	108% 1077mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	180% 1.62mg	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	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	53.4% 224mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	220% 5.06mg	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	45% 315mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	9.5% 323mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	136% 74.6μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	826% 12384mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	61% 6.72mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	8.16% 302g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Fuyu Nutrients Per 500 Kcal

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

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

• 500 calories of Frozen Chopped Broccoli have more Vitamin A, 1.5 times more Vitamin B1, 4.2 times more Vitamin B2, 5.5 times more Vitamin B3, 9.4 times more Vitamin B5, 6.4 times more Vitamin B6, 10.3 times more Vitamin B9 and 1258.2 times more Vitamin C than Fuyu.
• 500 calories of Fuyu have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Salted and Fermented Tofu have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Fuyu:

• 500 calories of Frozen Chopped Broccoli have 5.4 times more Calcium, 1.8 times more Iron, 1.5 times more Magnesium, 3.1 times more Phosphorus, 12.6 times more Potassium, 1.4 times more Zinc and 5.8 times more Water than Fuyu.
• While 500 kcal of Salted and Fermented Tofu contain 2.2 times more Copper, 1.4 times more Selenium and 26.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Fuyu contain similar levels of Manganese per 500 calories.
• 500 calories of Fuyu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Chopped Broccoli have 4.9 times more Carbohydrate and 1.4 times more Protein than Fuyu.
• While 500 kcal of Salted and Fermented Tofu contain 6.2 times more Fat, 5.9 times more Saturated Fat and 28.8 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Fuyu offer comparable quantities of Energy and Omega 3 per 500 calories.
• 500 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6