Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Broccoli Raab

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Broccoli Raab: 2273g

Frozen Broccoli Spears have 1.3 times more energy per 100g than Broccoli Raab. It has very low energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Which food has more nutrients per 500 calories - Frozen Broccoli Spears or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Frozen Broccoli Spears	Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	50% 64.8g	130g per day for Men 19-50 years
Sugars	35% 25.3g	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	136% 51.7g	161% 61.4g	38g per day for Men 19-50 years
Protein	94% 52.8g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	109% 983μg	331% 2977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	299% 3.9mg	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	472% 1886μg	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	510% 459mg	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	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	4242% 5091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Broccoli Raab	Recommended Dietary Allowance
Calcium	70.7% 707mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	106% 0.95mg	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	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	390% 8.98mg	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	237% 1659mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	42% 1561g	57% 2103g	3700g per day for Men 19-50 years

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

• Frozen Broccoli Spears have 2.6 times more Vitamin C than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 3 times more Vitamin A, 3 times more Vitamin B1, 1.5 times more Vitamin B2, 3.5 times more Vitamin B3, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6, 1.6 times more Vitamin E and 2.9 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Raw Broccoli Raab have similar amounts of Vitamin B9 per 500 kcal.
• Both Frozen Broccoli Spears as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Broccoli Spears vs Broccoli Raab:

• Frozen Broccoli Spears have 1.4 times more Selenium than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 3.5 times more Calcium, 1.5 times more Copper, 3.9 times more Iron, 1.8 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus, 2.6 times more Sodium, 3 times more Zinc and 1.3 times more Water than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Raw Broccoli Raab have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Broccoli Spears have 1.4 times more Carbohydrate and 2.9 times more Sugars than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 1.9 times more Fat, 2.1 times more Saturated Fat, 2 times more Omega 3 and 1.4 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Raw Broccoli Raab have similar amounts of Energy and Fiber per 500 kcal.
• Both Frozen Broccoli Spears as well as Raw Broccoli Raab have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.