Comparing Nutrients in 500 calories Boiled Spears Frozen Broccoli VS Seasoned Dry Bread Crumbs

Weight per 500 calories

• Boiled Spears Frozen Broccoli: 1786g
• Seasoned Dry Bread Crumbs: 131g

Seasoned Grated Dry Bread Crumbs have 13.7 times more energy per unit of mass than Boiled and Drained Spears Frozen Broccoli, which is high in comparison to other foods. Boiled Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli or Seasoned Dry Bread Crumbs ?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	7.38% 7.15g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	5.67% 1.8g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	16% 2.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.45% 1.3mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	68.8% 89.4g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	10.3% 7.5g	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	NA	3.57% 2.6g	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	NA	% 2.25g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	141% 53.6g	17% 6.4g	38g per day for Men 19-50 years
Protein	99% 55.4g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	101% 911μg	1.45% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	105% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	50.3% 8.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	17% 0.22mg	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	134% 536μg	39% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.46μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	796% 716mg	3.9% 3.52mg	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	157% 23.6mg	2.26% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	91% 911mg	23.8% 238mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	35.4% 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	136% 11mg	80.3% 6.42mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	56% 1.3mg	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	140% 982mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	58.6% 32.2μg	55μg per day for Men 19-50 years
Sodium	28.6% 429mg	183% 2742mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	0.22% 8.3g	3700g per day for Men 19-50 years

Boiled Spears Frozen Broccoli VS Seasoned Dry Bread Crumbs Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli or Seasoned Dry Bread Crumbs ?

Lets compare vitamin content per 500 calories of Boiled Spears Frozen Broccoli vs Seasoned Dry Bread Crumbs :

• 500 calories of Boiled Spears Frozen Broccoli have 69.8 times more Vitamin A, 2.7 times more Vitamin B2, 6 times more Vitamin B5, 10.4 times more Vitamin B6, 3.4 times more Vitamin B9, 203.2 times more Vitamin C, 69.4 times more Vitamin E and 26.2 times more Vitamin K than Seasoned Dry Bread Crumbs .
• While 500 kcal of Seasoned Grated Dry Bread Crumbs contain 1.3 times more Vitamin B1 and more Vitamin B12 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Seasoned Dry Bread Crumbs provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12
• 500 calories of Seasoned Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Spears Frozen Broccoli as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Spears Frozen Broccoli vs Seasoned Dry Bread Crumbs :

• 500 calories of Boiled Spears Frozen Broccoli have 3.8 times more Calcium, 2.4 times more Copper, 1.7 times more Iron, 5.9 times more Magnesium, 4.5 times more Manganese, 4.3 times more Phosphorus, 10.7 times more Potassium, 2.9 times more Zinc and 195.4 times more Water than Seasoned Dry Bread Crumbs .
• While 500 kcal of Seasoned Grated Dry Bread Crumbs contain 6.4 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Seasoned Dry Bread Crumbs contain similar levels of Selenium per 500 calories.
• 500 calories of Seasoned Dry Bread Crumbs lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Spears Frozen Broccoli have 2.7 times more Omega 3, 3.5 times more Sugars, 8.4 times more Fiber and 3 times more Protein than Seasoned Dry Bread Crumbs .
• While 500 kcal of Seasoned Grated Dry Bread Crumbs contain 11.7 times more Omega 6 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Seasoned Dry Bread Crumbs offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Spears Frozen Broccoli provide inadequate amounts of Omega 6