Comparing Nutrients in 500 calories Cooked Broccoli Raab VS Boiled Water Convolvulus

Weight per 500 calories

• Cooked Broccoli Raab: 2000g
• Boiled Water Convolvulus: 2500g

Cooked Broccoli Raab has 1.3 times more energy per 100g than Boiled Water Convolvulus. It has very low energy density when compared to other foods. Boiled and Drained Water Convolvulus having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Broccoli Raab or Boiled Water Convolvulus?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Boiled Water Convolvulus	33%	9%	58%

Macro Nutrients

	Cooked Broccoli Raab	Boiled Water Convolvulus	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	3.05% 0.98g	32g per day for Men 19-50 years
Omega 3	251% 4g	123% 1.98g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	71% 93g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	6.62% 4.8g	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	% 4.6g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	147% 56g	125% 47.5g	38g per day for Men 19-50 years
Protein	137% 76.6g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Boiled Water Convolvulus	Recommended Dietary Allowance
Vitamin A	504% 4540μg	722% 6500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	252% 40.3mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.96mg	63% 3.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	156% 2.03mg	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	355% 1420μg	219% 875μg	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	822% 740mg	444% 400mg	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	337% 50.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4267% 5120μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Boiled Water Convolvulus	Recommended Dietary Allowance
Calcium	236% 2360mg	135% 1350mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	58.3% 0.53mg	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	318% 25.4mg	413% 33mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	179% 750mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	155% 3.58mg	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	234% 1640mg	150% 1050mg	700mg per day for Men 19-50 years
Potassium	202% 6860mg	209% 7100mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	41% 22.5μg	55μg per day for Men 19-50 years
Sodium	74.7% 1120mg	203% 3050mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	49.4% 1828g	62.8% 2323g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Boiled Water Convolvulus Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Broccoli Raab or Boiled Water Convolvulus?

Lets compare vitamin content per 500 calories of Cooked Broccoli Raab vs Boiled Water Convolvulus:

• 500 calories of Cooked Broccoli Raab have 2.7 times more Vitamin B1, 1.4 times more Vitamin B2, 3.2 times more Vitamin B3, 2.8 times more Vitamin B5, 2.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.9 times more Vitamin C than Boiled Water Convolvulus.
• While 500 kcal of Boiled and Drained Water Convolvulus contain 1.4 times more Vitamin A than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab as well as Boiled and Drained Water Convolvulus have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Broccoli Raab vs Boiled Water Convolvulus:

• 500 calories of Cooked Broccoli Raab have 1.7 times more Calcium, 2.9 times more Copper, 2.1 times more Manganese, 1.6 times more Phosphorus and 2.7 times more Zinc than Boiled Water Convolvulus.
• While 500 kcal of Boiled and Drained Water Convolvulus contain 1.3 times more Iron, 1.4 times more Magnesium, 2.7 times more Sodium and 1.3 times more Water than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Water Convolvulus contain similar levels of Potassium and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Broccoli Raab have 1.7 times more Fat, 2 times more Omega 3 and 1.5 times more Protein than Boiled Water Convolvulus.
• While 500 kcal of Boiled and Drained Water Convolvulus contain 1.5 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Water Convolvulus offer comparable quantities of Energy and Fiber per 500 calories.
• Both Cooked Broccoli Raab as well as Boiled and Drained Water Convolvulus provide inadequate amounts of Omega 6 in 500 calories.