Comparing Nutrients in 500 calories Frozen Broccoli Spears VS California Avocados

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• California Avocados: 299g

Raw California Avocados have 5.8 times more energy per unit of mass than Frozen Broccoli Spears, which is above average in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or California Avocados?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
California Avocados	4%	77%	19%

Macro Nutrients

	Frozen Broccoli Spears	California Avocados	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	47.6% 46g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	20% 6.37g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	23.4% 0.37g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	29.5% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	20% 26g	130g per day for Men 19-50 years
Sugars	35% 25.3g	1.24% 0.9g	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	0.33% 0.24g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	136% 51.7g	53.6% 20.4g	38g per day for Men 19-50 years
Protein	94% 52.8g	10.5% 5.87g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	California Avocados	Recommended Dietary Allowance
Vitamin A	109% 983μg	2.33% 21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	35.8% 5.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	87.4% 4.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	66% 0.86mg	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	405% 1621μg	66.6% 266μg	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	1308% 1178mg	29.3% 26.3mg	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	155% 23.3mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	52.4% 63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	California Avocados	Recommended Dietary Allowance
Calcium	70.7% 707mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	56.6% 0.51mg	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	155% 12.4mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	19.4% 0.45mg	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	145% 1017mg	23% 162mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	44.6% 1518mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	2.18% 1.2μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	18.5% 2.04mg	11mg per day for Men 19-50 years
Water	42% 1561g	5.85% 217g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS California Avocados Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or California Avocados?

Lets compare vitamin content per 500 calories of Frozen Broccoli Spears vs California Avocados:

• 500 calories of Frozen Broccoli Spears have 46.9 times more Vitamin A, 5.5 times more Vitamin B1, 4.6 times more Vitamin B2, 1.4 times more Vitamin B3, 3.5 times more Vitamin B6, 6.1 times more Vitamin B9, 44.7 times more Vitamin C, 3.9 times more Vitamin E and 27.8 times more Vitamin K than California Avocados.
• Both Frozen Broccoli Spears and California Avocados provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of California Avocados have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Raw California Avocados have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Broccoli Spears vs California Avocados:

• 500 calories of Frozen Broccoli Spears have 18.2 times more Calcium, 1.2 times more Copper, 6.8 times more Iron, 3.2 times more Magnesium, 9.9 times more Manganese, 6.3 times more Phosphorus, 2.8 times more Potassium, 27.4 times more Selenium, 12.2 times more Sodium, 2.9 times more Zinc and 7.2 times more Water than California Avocados.
• 500 calories of California Avocados lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 5.8 times more Omega 3, 3.6 times more Carbohydrate, 28.2 times more Sugars, 2.5 times more Fiber and 9 times more Protein than California Avocados.
• While 500 kcal of Raw California Avocados contain 7.9 times more Fat, 7.1 times more Saturated Fat and 7.9 times more Omega 6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and California Avocados offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6