Comparing Nutrients in 500 calories Boiled Spears Frozen Broccoli VS Wheat Sprouts

Weight per 500 calories

• Boiled Spears Frozen Broccoli: 1786g
• Wheat Sprouts: 253g

Sprouted Wheat has 7.1 times more energy per unit of mass than Boiled and Drained Spears Frozen Broccoli, which is above average 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 Wheat Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Wheat Sprouts	14%	5%	81%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Wheat Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	4.1% 0.066g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	7.9% 1.34g	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	82.6% 107g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	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	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	99% 55.4g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Wheat Sprouts	Recommended Dietary Allowance
Vitamin A	101% 911μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	47.3% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	48.7% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	51.5% 0.67mg	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	24% 96μg	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	7.3% 6.57mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Wheat Sprouts	Recommended Dietary Allowance
Calcium	91% 911mg	7.07% 70.7mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	73.2% 0.66mg	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	67.6% 5.4mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	49.3% 207mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	204% 4.7mg	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	72% 505mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	12.6% 427mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	195% 107μg	55μg per day for Men 19-50 years
Sodium	28.6% 429mg	2.7% 40.4mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	3.26% 121g	3700g per day for Men 19-50 years

Boiled Spears Frozen Broccoli VS Wheat Sprouts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli or Wheat Sprouts?

Lets compare vitamin content per 500 calories of Boiled Spears Frozen Broccoli vs Wheat Sprouts:

• 500 calories of Boiled Spears Frozen Broccoli have more Vitamin A, 1.7 times more Vitamin B1, 3.7 times more Vitamin B2, 2 times more Vitamin B5, 3.5 times more Vitamin B6, 5.6 times more Vitamin B9 and 109.1 times more Vitamin C than Wheat Sprouts.
• Both Boiled Spears Frozen Broccoli and Wheat Sprouts provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Wheat Sprouts have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Sprouted Wheat have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Spears Frozen Broccoli vs Wheat Sprouts:

• 500 calories of Boiled Spears Frozen Broccoli have 12.9 times more Calcium, 2 times more Iron, 1.7 times more Magnesium, 1.2 times more Manganese, 1.9 times more Phosphorus, 7.5 times more Potassium, 10.6 times more Sodium, 1.3 times more Zinc and 13.4 times more Water than Wheat Sprouts.
• While 500 kcal of Sprouted Wheat contain 3.2 times more Selenium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Wheat Sprouts contain similar levels of Copper per 500 calories.
• 500 calories of Wheat Sprouts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Spears Frozen Broccoli have 11.4 times more Omega 3, 19.3 times more Fiber and 2.9 times more Protein than Wheat Sprouts.
• Both Boiled Spears Frozen Broccoli and Wheat Sprouts offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Wheat Sprouts provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Spears Frozen Broccoli as well as Sprouted Wheat provide inadequate amounts of Omega 6 in 500 calories.