Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Rye Reduced-calorie Bread

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Rye Reduced-calorie Bread: 246g

Rye Reduced-calorie Bread has 7 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 Rye Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Frozen Broccoli Spears	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	7.36% 7.14g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	76.7% 100g	130g per day for Men 19-50 years
Sugars	35% 25.3g	7.78% 5.64g	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	77.8% 29.6g	38g per day for Men 19-50 years
Protein	94% 52.8g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	109% 983μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	75.3% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	39% 6.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	14.6% 0.19mg	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	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.1% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1308% 1178mg	1.1% 0.99mg	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	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	1.23% 1.48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	70.7% 707mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	36.4% 0.33mg	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	95% 7.64mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	48.5% 1.1mg	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	27.4% 192mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	84.2% 1264mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	42% 1561g	3.06% 113g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Rye Reduced-calorie Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Rye Reduced-calorie Bread?

Lets compare vitamin content per 500 calories of Frozen Broccoli Spears vs Rye Reduced-calorie Bread:

• 500 calories of Frozen Broccoli Spears have more Vitamin A, 1.4 times more Vitamin B1, 3.3 times more Vitamin B2, 1.3 times more Vitamin B3, 5.7 times more Vitamin B5, 15.9 times more Vitamin B6, 11.3 times more Vitamin B9, 1195.3 times more Vitamin C, 33.8 times more Vitamin E and 1183 times more Vitamin K than Rye Reduced-calorie Bread.
• 500 calories of Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Broccoli Spears vs Rye Reduced-calorie Bread:

• 500 calories of Frozen Broccoli Spears have 3.8 times more Calcium, 1.9 times more Copper, 1.6 times more Iron, 5.1 times more Magnesium, 4 times more Manganese, 5.3 times more Phosphorus, 17.9 times more Potassium, 3.6 times more Zinc and 13.8 times more Water than Rye Reduced-calorie Bread.
• While 500 kcal of Rye Reduced-calorie Bread contain 2.1 times more Selenium and 4.3 times more Sodium than Frozen Broccoli Spears.
• 500 calories of Rye Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 21.3 times more Omega 3, 4.5 times more Sugars, 1.8 times more Fiber and 2.4 times more Protein than Rye Reduced-calorie Bread.
• While 500 kcal of Rye Reduced-calorie Bread contain 2.7 times more Omega 6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Rye Reduced-calorie Bread offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6
• 500 calories of Rye Reduced-calorie Bread provide inadequate amounts of Omega 3