Comparing Nutrients in 500 calories Boiled Spears Frozen Broccoli VS Tart, breakfast, low fat

Weight per 500 calories

• Boiled Spears Frozen Broccoli: 1786g
• Tart, breakfast, low fat: 134g

Tart, breakfast, low fat has 13.3 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 Tart, breakfast, low fat?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	8.3% 8.05g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	5.85% 1.87g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	6.77% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	79.4% 103g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	9.03% 6.55g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	141% 53.6g	5.3% 2g	38g per day for Men 19-50 years
Protein	99% 55.4g	9.58% 5.36g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	101% 911μg	42.6% 383μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	56.8% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	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	134% 536μg	33.6% 134μg	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	796% 716mg	5.68% 5.1mg	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	4.75% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	0.45% 0.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	91% 911mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	11% 0.098mg	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	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	NA	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	18% 125mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	2.6% 88.7mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	28.6% 429mg	32.3% 485mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	3.42% 0.38mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	0.44% 16g	3700g per day for Men 19-50 years

Boiled Spears Frozen Broccoli VS Tart, Breakfast, Low Fat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli or Tart, breakfast, low fat?

Lets compare vitamin content per 500 calories of Boiled Spears Frozen Broccoli vs Tart, breakfast, low fat:

• 500 calories of Boiled Spears Frozen Broccoli have 2.4 times more Vitamin A, 2.6 times more Vitamin B1, 2 times more Vitamin B2, 1.6 times more Vitamin B3, 4.5 times more Vitamin B6, 4 times more Vitamin B9, 140.2 times more Vitamin C, 33.1 times more Vitamin E and 2926.2 times more Vitamin K than Tart, breakfast, low fat.
• 500 calories of Tart, breakfast, low fat have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Spears Frozen Broccoli vs Tart, breakfast, low fat:

• 500 calories of Boiled Spears Frozen Broccoli have 15.4 times more Calcium, 7.8 times more Copper, 2.4 times more Iron, 6 times more Magnesium, 7.9 times more Phosphorus, 36.2 times more Potassium, 2 times more Selenium, 14.2 times more Zinc and 100.1 times more Water than Tart, breakfast, low fat.
• Both Boiled Spears Frozen Broccoli and Tart, breakfast, low fat contain similar levels of Sodium per 500 calories.
• 500 calories of Tart, breakfast, low fat lack sufficient amounts of Calcium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Spears Frozen Broccoli have 24.3 times more Omega 3, 4 times more Sugars, 26.6 times more Fiber and 10.3 times more Protein than Tart, breakfast, low fat.
• Both Boiled Spears Frozen Broccoli and Tart, breakfast, low fat offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Tart, breakfast, low fat provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Spears Frozen Broccoli as well as Tart, breakfast, low fat provide inadequate amounts of Omega 6 in 500 calories.