Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Snacks, fruit leather, rolls

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Snacks, fruit leather, rolls: 135g

Snacks, fruit leather, rolls have 12.8 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 Snacks, fruit leather, rolls?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Snacks, fruit leather, rolls	0%	7%	93%

Macro Nutrients

	Frozen Broccoli Spears	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	4.17% 4.04g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	89% 116g	130g per day for Men 19-50 years
Sugars	35% 25.3g	91% 66.3g	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	0% 0g	38g per day for Men 19-50 years
Protein	94% 52.8g	0.24% 0.13g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Vitamin A	109% 983μg	0.9% 8.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	0.84% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	0.78% 0.039mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	31% 0.4mg	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	0.67% 2.7μg	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	180% 162mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	20.4% 24.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Calcium	70.7% 707mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	25.6% 0.23mg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	10.8% 0.25mg	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	5.97% 41.8mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	11.7% 396mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	0.98% 0.54μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	28.5% 427mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	2.33% 0.26mg	11mg per day for Men 19-50 years
Water	42% 1561g	0.37% 13.7g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Snacks, Fruit Leather, Rolls Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Snacks, fruit leather, rolls?

Lets compare vitamin content per 500 calories of Frozen Broccoli Spears vs Snacks, fruit leather, rolls:

• 500 calories of Frozen Broccoli Spears have 121.5 times more Vitamin A, 11 times more Vitamin B1, 72.9 times more Vitamin B2, 59.1 times more Vitamin B3, 106.8 times more Vitamin B5, 7.5 times more Vitamin B6, 601.3 times more Vitamin B9, 7.3 times more Vitamin C, 30.8 times more Vitamin E and 71.3 times more Vitamin K than Snacks, fruit leather, rolls.
• 500 calories of Snacks, fruit leather, rolls have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Frozen Broccoli Spears as well as Snacks, fruit leather, rolls have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Broccoli Spears vs Snacks, fruit leather, rolls:

• 500 calories of Frozen Broccoli Spears have 16.4 times more Calcium, 2.7 times more Copper, 9.1 times more Iron, 10.2 times more Magnesium, 17.8 times more Manganese, 24.3 times more Phosphorus, 10.9 times more Potassium, 60.8 times more Selenium, 22.9 times more Zinc and 113.6 times more Water than Snacks, fruit leather, rolls.
• While 500 kcal of Snacks, fruit leather, rolls contain 1.5 times more Sodium than Frozen Broccoli Spears.
• 500 calories of Snacks, fruit leather, rolls lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 13.3 times more Omega 3, more Fiber and 391.5 times more Protein than Snacks, fruit leather, rolls.
• While 500 kcal of Snacks, fruit leather, rolls contain 1.3 times more Carbohydrate and 2.6 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Snacks, fruit leather, rolls offer comparable quantities of Energy per 500 calories.
• 500 calories of Snacks, fruit leather, rolls provide inadequate amounts of Fiber and Protein
• Both Frozen Broccoli Spears as well as Snacks, fruit leather, rolls provide inadequate amounts of Omega 6 in 500 calories.