Comparing Nutrients in 500 calories Broccoli VS Malt beverage, includes non-alcoholic beer

Weight per 500 calories

• Broccoli: 1471g
• Malt beverage, includes non-alcoholic beer: 1351g

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

Which food has more nutrients per 500 calories - Broccoli or Malt beverage, includes non-alcoholic beer?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Malt beverage, includes non-alcoholic beer	2%	3%	95%

Macro Nutrients

	Broccoli	Malt beverage, includes non-alcoholic beer	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	1.67% 1.62g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	5.07% 0.081g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	3.97% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	83.7% 109g	130g per day for Men 19-50 years
Sugars	34.5% 25g	150% 109g	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	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.47g	NA	g per day for Men 19-50 years
Fiber	101% 38.2g	0% 0g	38g per day for Men 19-50 years
Protein	74% 41.5g	5.07% 2.84g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Malt beverage, includes non-alcoholic beer	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	28% 0.36mg	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	47.3% 189μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.3% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1458% 1312mg	7.5% 6.76mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Malt beverage, includes non-alcoholic beer	Recommended Dietary Allowance
Calcium	69% 691mg	9.46% 95mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	12% 0.11mg	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	134% 10.7mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	22.5% 95mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	7.64% 0.18mg	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	31% 216mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	3.18% 108mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	29.5% 16.2μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	2.46% 0.27mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	33.3% 1232g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Broccoli vs Malt beverage, includes non-alcoholic beer:

• Raw Broccoli has more Vitamin A, 4.8 times more Vitamin B1, 2.7 times more Vitamin B2, 16.9 times more Vitamin B5, 7.1 times more Vitamin B6, 4.9 times more Vitamin B9, 194.1 times more Vitamin C, more Vitamin E and more Vitamin K than Malt beverage, includes non-alcoholic beer.
• While Malt beverage, includes non-alcoholic beer contain 1.6 times more Vitamin B3 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli as well as Malt beverage, includes non-alcoholic beer have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Malt beverage, includes non-alcoholic beer:

• Raw Broccoli has 7.3 times more Calcium, 6.7 times more Copper, 13.2 times more Iron, 3.3 times more Magnesium, 17.6 times more Manganese, 4.5 times more Phosphorus, 43 times more Potassium, 2.3 times more Selenium, 2.8 times more Sodium and 22.3 times more Zinc than Malt beverage, includes non-alcoholic beer.
• Both Raw Broccoli and Malt beverage, includes non-alcoholic beer have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli has 3.4 times more Fat, 5.2 times more Saturated Fat, 11.4 times more Omega 3, more Fiber and 14.6 times more Protein than Malt beverage, includes non-alcoholic beer.
• While Malt beverage, includes non-alcoholic beer contain 4.4 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Malt beverage, includes non-alcoholic beer have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Broccoli as well as Malt beverage, includes non-alcoholic beer have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.