Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Marmalade, orange

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Marmalade, orange: 203g

Marmalade, orange has 8.5 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 Marmalade, orange?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Marmalade, orange	0%	0%	100%

Macro Nutrients

	Frozen Broccoli Spears	Marmalade, orange	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0% 0g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	104% 135g	130g per day for Men 19-50 years
Sugars	35% 25.3g	168% 122g	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	3.74% 1.42g	38g per day for Men 19-50 years
Protein	94% 52.8g	1.1% 0.61g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Marmalade, orange	Recommended Dietary Allowance
Vitamin A	109% 983μg	0.68% 6.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	0.85% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	3.9% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	0.66% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	0.61% 0.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	2.97% 0.039mg	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	4.57% 18.3μg	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	11% 9.76mg	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	0.81% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Marmalade, orange	Recommended Dietary Allowance
Calcium	70.7% 707mg	7.72% 77.2mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	20.3% 0.18mg	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	3.8% 0.3mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	0.97% 4.07mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	1.77% 0.041mg	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	1.16% 8.13mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	2.2% 75.2mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	7.6% 114mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	0.74% 0.081mg	11mg per day for Men 19-50 years
Water	42% 1561g	1.82% 67.5g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Marmalade, Orange Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Marmalade, orange?

Lets compare vitamin content per 500 calories of Frozen Broccoli Spears vs Marmalade, orange:

• 500 calories of Frozen Broccoli Spears have 161.2 times more Vitamin A, 122.2 times more Vitamin B1, 38.7 times more Vitamin B2, 75.4 times more Vitamin B3, 136.9 times more Vitamin B5, 78.1 times more Vitamin B6, 88.6 times more Vitamin B9, 120.7 times more Vitamin C, 190.9 times more Vitamin E and more Vitamin K than Marmalade, orange.
• 500 calories of Marmalade, orange have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Marmalade, orange have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Broccoli Spears vs Marmalade, orange:

• 500 calories of Frozen Broccoli Spears have 9.2 times more Calcium, 3.4 times more Copper, 40.7 times more Iron, 67.9 times more Magnesium, 108.6 times more Manganese, 125.1 times more Phosphorus, 57.3 times more Potassium, 26.9 times more Selenium, 2.6 times more Sodium, 72.1 times more Zinc and 23.1 times more Water than Marmalade, orange.
• 500 calories of Marmalade, orange lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have more Omega 3, 36.4 times more Fiber and 86.5 times more Protein than Marmalade, orange.
• While 500 kcal of Marmalade, orange contain 1.5 times more Carbohydrate and 4.8 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Marmalade, orange offer comparable quantities of Energy per 500 calories.
• 500 calories of Marmalade, orange provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Broccoli Spears as well as Marmalade, orange provide inadequate amounts of Omega 6 in 500 calories.