Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Seedless Raspberries Puree

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Seedless Raspberries Puree: 1220g

Seedless Raspberries Puree have 1.4 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 Seedless Raspberries Puree?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Frozen Broccoli Spears	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	3.1% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	75% 97g	130g per day for Men 19-50 years
Sugars	35% 25.3g	102% 73.7g	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	51.3% 37g	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	% 34.3g	g per day for Men 19-50 years
Sucrose	NA	% 2.2g	g per day for Men 19-50 years
Fiber	136% 51.7g	29% 11g	38g per day for Men 19-50 years
Protein	94% 52.8g	22.2% 12.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	109% 983μg	2.7% 24.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	94% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	37.3% 5.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	75.6% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	56.3% 0.73mg	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	88.4% 354μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1308% 1178mg	86.7% 78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	155% 23.3mg	125% 18.8mg	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	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	70.7% 707mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	92% 0.83mg	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	165% 13mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	43.6% 183mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	182% 4.2mg	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	35% 244mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	60.6% 2061mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	NA	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	3.25% 48.8mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	42% 1561g	29.6% 1094g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Seedless Raspberries Puree Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Seedless Raspberries Puree?

Lets compare vitamin content per 500 calories of Frozen Broccoli Spears vs Seedless Raspberries Puree:

• 500 calories of Frozen Broccoli Spears have 40.3 times more Vitamin A, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 4.1 times more Vitamin B6, 4.6 times more Vitamin B9, 15.1 times more Vitamin C and 1.2 times more Vitamin E than Seedless Raspberries Puree.
• Both Frozen Broccoli Spears and Seedless Raspberries Puree provide similar amounts of Vitamin B1 and Vitamin B5 per 500 calories.
• 500 calories of Seedless Raspberries Puree have insufficient amounts of Vitamin A

Comparing minerals per 500 calories for Frozen Broccoli Spears vs Seedless Raspberries Puree:

• 500 calories of Frozen Broccoli Spears have 4.1 times more Calcium, 1.5 times more Magnesium, 4.2 times more Phosphorus, 2.1 times more Potassium, 6 times more Sodium, 2.7 times more Zinc and 1.4 times more Water than Seedless Raspberries Puree.
• While 500 kcal of Seedless Raspberries Puree contain 1.3 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Seedless Raspberries Puree contain similar levels of Iron and Manganese per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 3.8 times more Omega 3, 4.7 times more Fiber and 4.2 times more Protein than Seedless Raspberries Puree.
• While 500 kcal of Seedless Raspberries Puree contain 1.8 times more Fat and 2.9 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Seedless Raspberries Puree offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Frozen Broccoli Spears as well as Seedless Raspberries Puree provide inadequate amounts of Omega 6 in 500 calories.