Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Okara

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Okara: 658g

Okara has 2.6 times more energy per unit of mass than Frozen Broccoli Spears, which is 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 Okara?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Okara	18%	20%	62%

Macro Nutrients

	Frozen Broccoli Spears	Okara	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	11.7% 11.4g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	3.97% 1.27g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	36.6% 0.59g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	25.8% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	62% 80.5g	130g per day for Men 19-50 years
Sugars	35% 25.3g	NA	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	NA	38g per day for Men 19-50 years
Protein	94% 52.8g	41.4% 23g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Okara	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	58% 0.76mg	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	42.8% 171μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Okara	Recommended Dietary Allowance
Calcium	70.7% 707mg	52.6% 526mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	146% 1.3mg	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	107% 8.55mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	40.7% 171mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	116% 2.66mg	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	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	41.2% 1401mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	127% 69.7μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	3.95% 59.2mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	42% 1561g	14.5% 537g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Okara Nutrients Per 500 Kcal

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

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

• 500 calories of Frozen Broccoli Spears have more Vitamin A, 9.4 times more Vitamin B1, 14.9 times more Vitamin B2, 12.1 times more Vitamin B3, 7.2 times more Vitamin B5, 4 times more Vitamin B6, 9.5 times more Vitamin B9 and more Vitamin C than Okara.
• 500 calories of Okara have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Frozen Broccoli Spears as well as Okara have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Frozen Broccoli Spears have 1.3 times more Calcium, 1.5 times more Iron, 1.6 times more Magnesium, 1.7 times more Manganese, 2.6 times more Phosphorus, 3.1 times more Potassium, 5 times more Sodium, 1.6 times more Zinc and 2.9 times more Water than Okara.
• While 500 kcal of Okara contain 2.1 times more Copper and 2.1 times more Selenium than Frozen Broccoli Spears.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 3.7 times more Omega 3 and 2.3 times more Protein than Okara.
• While 500 kcal of Okara contain 1.9 times more Fat and 6.9 times more Omega 6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Okara offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6