Comparing Nutrients in 500 calories Boiled Butterbur VS Frozen Chopped Broccoli

Weight per 500 calories

• Boiled Butterbur: 6250g
• Frozen Chopped Broccoli: 1923g

Frozen Chopped Broccoli, Unprepared has 3.3 times more energy per unit of mass than Boiled and Drained Butterbur, which is very low in comparison to other foods. Boiled Butterbur having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Butterbur	9%	2%	89%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Butterbur	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	NA	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	NA	126% 2g	1.6g per day for Men 19-50 years
Omega 6	NA	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	70.7% 92g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	NA	22% 16g	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	NA	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	152% 57.7g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Boiled Butterbur	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	6.94% 62.5μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.63mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.63mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.25mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.13mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	250% 3.25mg	192% 2.5mg	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	62.5% 250μg	322% 1288μg	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	1313% 1181mg	1205% 1085mg	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	NA	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Butterbur	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	369% 3688mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	410% 3.7mg	81% 0.73mg	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	78% 6.25mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	424% 9.75mg	246% 5.65mg	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	62.5% 438mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	651% 22125mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	102% 56.3μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	51% 5.63mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	163% 6044g	47.5% 1759g	3700g per day for Men 19-50 years

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

• Boiled and Drained Butterbur has 1.3 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 16 times more Vitamin A, 1.6 times more Vitamin B1, 3 times more Vitamin B2, 1.4 times more Vitamin B3, 4.8 times more Vitamin B5 and 5.2 times more Vitamin B9 than Boiled and Drained Butterbur.
• Both Boiled and Drained Butterbur and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin C per 500 kcal.
• Both Boiled and Drained Butterbur as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Butterbur vs Frozen Chopped Broccoli:

• Boiled and Drained Butterbur has 3.4 times more Calcium, 5 times more Copper, 1.4 times more Magnesium, 1.7 times more Manganese, 5.4 times more Potassium and 3.4 times more Water than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.5 times more Iron, 2.2 times more Phosphorus, 1.8 times more Sodium and 1.6 times more Zinc than Boiled and Drained Butterbur.
• Both Boiled and Drained Butterbur and Frozen Chopped Broccoli, Unprepared have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Butterbur has 1.5 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.5 times more Fat and 3.8 times more Protein than Boiled and Drained Butterbur.
• Both Boiled and Drained Butterbur and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Butterbur as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.