Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Hard Red Spring Wheat

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Hard Red Spring Wheat: 152g

Hard Red Spring Wheat has 12.7 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is 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 Hard Red Spring Wheat?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Hard Red Spring Wheat	18%	5%	77%

Macro Nutrients

	Frozen Chopped Broccoli	Hard Red Spring Wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	126% 2g	3.4% 0.055g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	6.5% 1.1g	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	79.5% 103g	130g per day for Men 19-50 years
Sugars	36% 26g	0.86% 0.62g	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	48.8% 18.5g	38g per day for Men 19-50 years
Protein	96% 54g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Hard Red Spring Wheat	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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	54.2% 8.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	39.3% 0.51mg	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	16.3% 65.3μg	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% 0mg	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	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Hard Red Spring Wheat	Recommended Dietary Allowance
Calcium	108% 1077mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	69.2% 0.62mg	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	68.4% 5.47mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	45% 188mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	268% 6.16mg	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	72% 505mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	15% 517mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	195% 107μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	0.2% 3.04mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	38.4% 4.22mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	0.52% 19.4g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Hard Red Spring Wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Hard Red Spring Wheat?

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Hard Red Spring Wheat:

• 500 calories of Frozen Chopped Broccoli have more Vitamin A, 1.3 times more Vitamin B1, 11 times more Vitamin B2, 3.8 times more Vitamin B5, 4.9 times more Vitamin B6, 19.7 times more Vitamin B9, more Vitamin C, 15.3 times more Vitamin E and 540.1 times more Vitamin K than Hard Red Spring Wheat.
• Both Frozen Chopped Broccoli and Hard Red Spring Wheat provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Hard Red Spring Wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Hard Red Spring Wheat have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Hard Red Spring Wheat:

• 500 calories of Frozen Chopped Broccoli have 28.3 times more Calcium, 2.8 times more Iron, 1.8 times more Magnesium, 1.9 times more Phosphorus, 7.9 times more Potassium, 151.8 times more Sodium, 2.2 times more Zinc and 90.7 times more Water than Hard Red Spring Wheat.
• While 500 kcal of Hard Red Spring Wheat contain 2 times more Selenium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Hard Red Spring Wheat contain similar levels of Copper and Manganese per 500 calories.
• 500 calories of Hard Red Spring Wheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Chopped Broccoli have 36.9 times more Omega 3, 41.7 times more Sugars, 3.1 times more Fiber and 2.3 times more Protein than Hard Red Spring Wheat.
• Both Frozen Chopped Broccoli and Hard Red Spring Wheat offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Hard Red Spring Wheat provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Hard Red Spring Wheat provide inadequate amounts of Omega 6 in 500 calories.