Comparing Nutrients in 500 calories Broccoli VS Frozen Naranjilla Pulp

Weight per 500 calories

• Broccoli: 1471g
• Frozen Naranjilla Pulp: 2000g

Broccoli has 1.4 times more energy per 100g than Frozen Naranjilla Pulp. It has low energy density when compared to other foods. Frozen Naranjilla Pulp having very low energy density.

Which food has more nutrients per 500 calories - Broccoli or Frozen Naranjilla Pulp?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Frozen Naranjilla Pulp	6%	7%	87%

Macro Nutrients

	Broccoli	Frozen Naranjilla Pulp	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	NA	32g per day for Men 19-50 years
Omega 3	58% 0.93g	NA	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	91% 118g	130g per day for Men 19-50 years
Sugars	34.5% 25g	103% 74.8g	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	28.7% 21g	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	% 20g	g per day for Men 19-50 years
Sucrose	% 1.47g	% 34.4g	g per day for Men 19-50 years
Fiber	101% 38.2g	58% 22g	38g per day for Men 19-50 years
Protein	74% 41.5g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Frozen Naranjilla Pulp	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	62.2% 560μg	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	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	165% 2.14mg	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	15% 60μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1458% 1312mg	71% 64mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	76.5% 11.5mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	243% 292μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Frozen Naranjilla Pulp	Recommended Dietary Allowance
Calcium	69% 691mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	62.2% 0.56mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	58.3% 1.34mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	118% 4000mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	18% 2mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	50.3% 1861g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Broccoli vs Frozen Naranjilla Pulp:

• Raw Broccoli has more Vitamin B2, 1.9 times more Vitamin B5, 1.2 times more Vitamin B6, 15.4 times more Vitamin B9, 20.5 times more Vitamin C and 5.1 times more Vitamin K than Frozen Naranjilla Pulp.
• While Frozen Naranjilla Pulp contains 3.1 times more Vitamin B3 and 1.3 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Frozen Naranjilla Pulp have similar amounts of Vitamin A and Vitamin B1 per 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Frozen Naranjilla Pulp:

• Raw Broccoli has 4.3 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium, 2.3 times more Manganese, 4 times more Phosphorus, 4.6 times more Selenium, 6.1 times more Sodium and 3 times more Zinc than Frozen Naranjilla Pulp.
• While Frozen Naranjilla Pulp contains 1.4 times more Water than Raw Broccoli.
• Both Raw Broccoli and Frozen Naranjilla Pulp have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli has 1.2 times more Fat, 1.7 times more Fiber and 4.7 times more Protein than Frozen Naranjilla Pulp.
• While Frozen Naranjilla Pulp contains 3 times more Sugars and 2.1 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Frozen Naranjilla Pulp have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Broccoli as well as Frozen Naranjilla Pulp have insufficient amounts of Glucose and Sucrose in 500 kcal.