Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Miso

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Miso: 253g

Miso has 6.8 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 Miso?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Miso	25%	26%	49%

Macro Nutrients

	Frozen Broccoli Spears	Miso	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	64% 1.02g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	37% 6.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	49.3% 64g	130g per day for Men 19-50 years
Sugars	35% 25.3g	21.6% 15.7g	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	21% 15g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	136% 51.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	94% 52.8g	57.7% 32.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Miso	Recommended Dietary Allowance
Vitamin A	109% 983μg	1.12% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	20.6% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	38.7% 0.5mg	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	12% 48μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.4% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1308% 1178mg	0% 0mg	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	0.17% 0.025mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	61.7% 74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Miso	Recommended Dietary Allowance
Calcium	70.7% 707mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	118% 1.06mg	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	78.6% 6.3mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	94% 2.17mg	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	57.4% 402mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	628% 9414mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	58.8% 6.46mg	11mg per day for Men 19-50 years
Water	42% 1561g	2.94% 109g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Miso Nutrients Per 500 Kcal

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

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

• 500 calories of Frozen Broccoli Spears have 97.3 times more Vitamin A, 5 times more Vitamin B1, 3.3 times more Vitamin B2, 3.5 times more Vitamin B3, 4.9 times more Vitamin B5, 6 times more Vitamin B6, 33.8 times more Vitamin B9, more Vitamin C, 921.7 times more Vitamin E and 23.6 times more Vitamin K than Miso.
• 500 calories of Miso have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Frozen Broccoli Spears as well as Miso have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Frozen Broccoli Spears have 4.9 times more Calcium, 2 times more Iron, 2.3 times more Magnesium, 2 times more Manganese, 2.5 times more Phosphorus, 8.1 times more Potassium, 1.9 times more Selenium and 14.4 times more Water than Miso.
• While 500 kcal of Miso contain 1.7 times more Copper and 32.1 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Miso contain similar levels of Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 2.1 times more Omega 3, 1.4 times more Carbohydrate, 1.6 times more Sugars, 3.8 times more Fiber and 1.6 times more Protein than Miso.
• While 500 kcal of Miso contain 2.6 times more Fat and 9.8 times more Omega 6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Miso offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6