Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Boiled Potherb Jute

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Boiled Potherb Jute: 1351g

Boiled and Drained Potherb Jute has 1.3 times more energy per unit of mass than Frozen Broccoli Spears, which is low 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 Boiled Potherb Jute?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	7.47% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	75.8% 99g	130g per day for Men 19-50 years
Sugars	35% 25.3g	18.6% 13.5g	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	71% 27g	38g per day for Men 19-50 years
Protein	94% 52.8g	89% 49.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	109% 983μg	389% 3500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	102% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	593% 7.7mg	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	351% 1405μg	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	495% 446mg	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	63% 9.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	1216% 1459μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	70.7% 707mg	285% 2851mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	383% 3.45mg	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	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	199% 838mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	72.3% 1.66mg	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	139% 973mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	219% 7432mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	9.9% 149mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	42% 1561g	32% 1178g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Boiled Potherb Jute Nutrients Per 500 Kcal

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

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

• 500 calories of Frozen Broccoli Spears have 4.3 times more Vitamin B5, 2.6 times more Vitamin C and 2.5 times more Vitamin E than Boiled Potherb Jute.
• While 500 kcal of Boiled and Drained Potherb Jute contain 3.6 times more Vitamin A, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.6 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Potherb Jute provide similar amounts of Vitamin B1, Vitamin B9 and Vitamin K per 500 calories.
• Both Frozen Broccoli Spears as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Frozen Broccoli Spears have 2.7 times more Manganese, 2.7 times more Selenium, 2 times more Sodium and 1.3 times more Water than Boiled Potherb Jute.
• While 500 kcal of Boiled and Drained Potherb Jute contain 4 times more Calcium, 5.6 times more Copper, 3.4 times more Iron, 3 times more Magnesium, 1.7 times more Potassium and 1.8 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Potherb Jute contain similar levels of Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 79.7 times more Omega 3, 1.9 times more Sugars and 1.9 times more Fiber than Boiled Potherb Jute.
• Both Frozen Broccoli Spears and Boiled Potherb Jute offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Boiled Potherb Jute provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Boiled and Drained Potherb Jute provide inadequate amounts of Omega 6 in 500 calories.