Comparing Nutrients in 500 calories Broccoli Raab VS Anise Seed

Weight per 500 calories

• Broccoli Raab: 2273g
• Anise Seed: 148g

Anise Seed Spices have 15.3 times more energy per unit of mass than Raw Broccoli Raab, which is high in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Broccoli Raab or Anise Seed?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Anise Seed	17%	35%	48%

Macro Nutrients

	Broccoli Raab	Anise Seed	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	24.3% 23.6g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	268% 4.3g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	27.5% 4.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 64.8g	57% 74.2g	130g per day for Men 19-50 years
Sugars	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	161% 61.4g	57% 21.7g	38g per day for Men 19-50 years
Protein	129% 72g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Anise Seed	Recommended Dietary Allowance
Vitamin A	331% 2977μg	2.64% 23.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.93mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.8mg	28.4% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	74% 0.96mg	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	472% 1886μg	3.7% 15μg	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	510% 459mg	34.6% 31mg	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	245% 37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4242% 5091μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Anise Seed	Recommended Dietary Allowance
Calcium	245% 2455mg	96% 958mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	150% 1.35mg	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	608% 48.6mg	685% 55mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	148% 3.4mg	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	237% 1659mg	93% 653mg	700mg per day for Men 19-50 years
Potassium	131% 4455mg	63% 2138mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	13.5% 7.4μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	1.6% 23.7mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	71.5% 7.86mg	11mg per day for Men 19-50 years
Water	57% 2103g	0.38% 14g	3700g per day for Men 19-50 years

Broccoli Raab VS Anise Seed Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Broccoli Raab or Anise Seed?

Lets compare vitamin content per 500 calories of Broccoli Raab vs Anise Seed:

• 500 calories of Broccoli Raab have 125.4 times more Vitamin A, 7.3 times more Vitamin B1, 6.8 times more Vitamin B2, 6.1 times more Vitamin B3, 6.2 times more Vitamin B5, 4 times more Vitamin B6, 127.1 times more Vitamin B9 and 14.7 times more Vitamin C than Anise Seed.
• 500 calories of Anise Seed have insufficient amounts of Vitamin A and Vitamin B9
• Both Raw Broccoli Raab as well as Anise Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Broccoli Raab vs Anise Seed:

• 500 calories of Broccoli Raab have 2.6 times more Calcium, 2 times more Magnesium, 2.6 times more Manganese, 2.5 times more Phosphorus, 2.1 times more Potassium, 3.1 times more Selenium, 31.6 times more Sodium, 2.2 times more Zinc and 148.6 times more Water than Anise Seed.
• While 500 kcal of Anise Seed Spices contain 1.4 times more Copper than Raw Broccoli Raab.
• Both Broccoli Raab and Anise Seed contain similar levels of Iron per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli Raab have more Omega 3, 2.8 times more Fiber and 2.8 times more Protein than Anise Seed.
• While 500 kcal of Anise Seed Spices contain 2.1 times more Fat and 7.1 times more Omega 6 than Raw Broccoli Raab.
• Both Broccoli Raab and Anise Seed offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Broccoli Raab provide inadequate amounts of Omega 6
• 500 calories of Anise Seed provide inadequate amounts of Omega 3