Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Boiled Borage

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Boiled Borage: 2000g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Borage	28%	24%	48%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Borage	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	12.3% 3.94g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	NA	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	54.6% 71g	130g per day for Men 19-50 years
Sugars	35% 25.3g	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	136% 51.7g	NA	38g per day for Men 19-50 years
Protein	94% 52.8g	74.6% 41.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Borage	Recommended Dietary Allowance
Vitamin A	109% 983μg	487% 4380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	254% 3.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	135% 1.76mg	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	50% 200μg	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	722% 650mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Borage	Recommended Dietary Allowance
Calcium	70.7% 707mg	204% 2040mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	318% 2.86mg	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	910% 72.8mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	271% 1140mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	335% 7.7mg	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	145% 1017mg	157% 1100mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	289% 9820mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	117% 1760mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	42% 1561g	49.7% 1838g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Boiled Borage Nutrients Per 500 Kcal

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

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

• 500 calories of Frozen Broccoli Spears have 4.6 times more Vitamin B5, 1.7 times more Vitamin B6, 8.1 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled Borage.
• While 500 kcal of Boiled and Drained Borage contain 4.5 times more Vitamin A, 1.7 times more Vitamin B2 and 2.4 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Borage provide similar amounts of Vitamin B1 per 500 calories.
• Both Frozen Broccoli Spears as well as Boiled and Drained Borage have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Frozen Broccoli Spears have 1.8 times more Selenium and 1.3 times more Zinc than Boiled Borage.
• While 500 kcal of Boiled and Drained Borage contain 2.9 times more Calcium, 4.6 times more Copper, 5.9 times more Iron, 4.1 times more Magnesium, 1.7 times more Manganese, 2.3 times more Potassium and 6 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Borage contain similar levels of Phosphorus and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 1.3 times more Carbohydrate and 1.3 times more Protein than Boiled Borage.
• While 500 kcal of Boiled and Drained Borage contain 2.8 times more Fat, 4.4 times more Saturated Fat and 4 times more Omega 6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Borage offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6