Comparing Nutrients in 500 calories Broccoli VS Boiled Broccoli

Weight per 500 calories

• Broccoli: 1471g
• Boiled Broccoli: 1429g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Broccoli or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Broccoli	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	79% 103g	130g per day for Men 19-50 years
Sugars	34.5% 25g	27.4% 20g	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	13.8% 10g	14.6% 10.6g	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	% 7.2g	% 7g	g per day for Men 19-50 years
Sucrose	% 1.47g	% 1.14g	g per day for Men 19-50 years
Fiber	101% 38.2g	124% 47g	38g per day for Men 19-50 years
Protein	74% 41.5g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	220% 2.86mg	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	232% 926μg	386% 1543μg	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	1458% 1312mg	1030% 927mg	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	76.5% 11.5mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Broccoli	Recommended Dietary Allowance
Calcium	69% 691mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	134% 10.7mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	120% 2.77mg	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	139% 971mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Broccoli vs Boiled Broccoli:

• Raw Broccoli has 1.4 times more Vitamin C than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.4 times more Vitamin A, 1.7 times more Vitamin B9, 1.8 times more Vitamin E and 1.3 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Broccoli have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Raw Broccoli as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Boiled Broccoli:

• Raw Broccoli has 1.2 times more Calcium and 1.6 times more Selenium than Boiled and Drained Broccoli.
• Both Raw Broccoli and Boiled and Drained Broccoli have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli has 1.5 times more Saturated Fat, 1.3 times more Sugars and 1.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Omega 3 than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Broccoli have similar amounts of Energy, Fat, Carbohydrate, Fructose and Fiber per 500 kcal.
• Both Raw Broccoli as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.