Comparing Nutrients in 500 calories Dried Chives VS Frozen Chopped Broccoli

Weight per 500 calories

• Dried Chives: 161g
• Frozen Chopped Broccoli: 1923g

Dried Chives have 12 times more energy per 100g than Frozen Chopped Broccoli. It has high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Dried Chives or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Dried Chives	23%	8%	69%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Dried Chives	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.63g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	2.97% 0.95g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	7.34% 0.12g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	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	79.5% 103g	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	111% 42g	152% 57.7g	38g per day for Men 19-50 years
Protein	61% 34g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Dried Chives	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	610% 5490μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	186% 2.4mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	247% 3.2mg	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	43.4% 174μg	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	1179% 1061mg	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

	Dried Chives	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	131% 1307mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	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	402% 32mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	245% 1029mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	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	119% 833mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	140% 4759mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	7.5% 113mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	75% 8.23mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	0.087% 3.2g	47.5% 1759g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried Chives vs Frozen Chopped Broccoli:

• Freeze-dried Chives have 5.5 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.3 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Vitamin B5 and 7.4 times more Vitamin B9 than Freeze-dried Chives.
• Both Freeze-dried Chives and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 and Vitamin C per 500 kcal.
• Both Freeze-dried Chives 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 Dried Chives vs Frozen Chopped Broccoli:

• Freeze-dried Chives have 1.2 times more Calcium, 1.5 times more Copper, 2.1 times more Iron and 3 times more Magnesium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.6 times more Manganese, 3.6 times more Selenium, 4.1 times more Sodium and 547 times more Water than Freeze-dried Chives.
• Both Freeze-dried Chives and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Freeze-dried Chives have 3.5 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 17.2 times more Omega 3, 1.4 times more Fiber and 1.6 times more Protein than Freeze-dried Chives.
• Both Freeze-dried Chives and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Freeze-dried Chives as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.