Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Molasses

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Molasses: 172g

Molasses have 10 times more energy per unit of mass than Frozen Broccoli Spears, which is high 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 Molasses?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Molasses	0%	0%	100%

Macro Nutrients

	Frozen Broccoli Spears	Molasses	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.097% 0.031g	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	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	99% 129g	130g per day for Men 19-50 years
Sugars	35% 25.3g	178% 129g	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	30.4% 22g	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	% 20.5g	g per day for Men 19-50 years
Sucrose	NA	% 50.7g	g per day for Men 19-50 years
Fiber	136% 51.7g	0% 0g	38g per day for Men 19-50 years
Protein	94% 52.8g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Molasses	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	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	0.27% 0.003mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	89% 1.16mg	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	0% 0μg	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	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% 0mg	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	Molasses	Recommended Dietary Allowance
Calcium	70.7% 707mg	35.3% 353mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	93% 0.84mg	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	102% 8.14mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	115% 2.64mg	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	7.64% 53.4mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	74.2% 2524mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	55.8% 30.7μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	4.25% 63.8mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	42% 1561g	1% 37.7g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Molasses Nutrients Per 500 Kcal

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

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

• 500 calories of Frozen Broccoli Spears have more Vitamin A, 17.6 times more Vitamin B1, 570 times more Vitamin B2, 5 times more Vitamin B3, 3 times more Vitamin B5, 2.6 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Molasses.
• 500 calories of Molasses have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Molasses have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Frozen Broccoli Spears have 2 times more Calcium, 1.5 times more Iron, 1.7 times more Manganese, 19 times more Phosphorus, 1.7 times more Potassium, 4.6 times more Sodium, 11.7 times more Zinc and 41.4 times more Water than Molasses.
• While 500 kcal of Molasses contain 1.4 times more Copper and 1.5 times more Magnesium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Molasses contain similar levels of Selenium per 500 calories.
• 500 calories of Molasses lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have more Omega 3, more Fiber and more Protein than Molasses.
• While 500 kcal of Molasses contain 1.4 times more Carbohydrate and 5.1 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Molasses offer comparable quantities of Energy per 500 calories.
• 500 calories of Molasses provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Broccoli Spears as well as Molasses provide inadequate amounts of Omega 6 in 500 calories.