Comparing Nutrients in 500 calories Boiled Garland Chrysanthemum VS Boiled Spears Frozen Broccoli

Weight per 500 calories

• Boiled Garland Chrysanthemum: 2500g
• Boiled Spears Frozen Broccoli: 1786g

Boiled and Drained Spears Frozen Broccoli have 1.4 times more energy per unit of mass than Boiled and Drained Garland Chrysanthemum, which is very low in comparison to other foods. Boiled Garland Chrysanthemum having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Garland Chrysanthemum or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Garland Chrysanthemum	27%	3%	70%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Garland Chrysanthemum	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.25g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	73.6% 96g	130g per day for Men 19-50 years
Sugars	69.3% 50.3g	36.2% 26.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	151% 57.5g	141% 53.6g	38g per day for Men 19-50 years
Protein	73.2% 41g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Garland Chrysanthemum	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	358% 3225μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.8% 0.53mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	308% 4mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	227% 2.95mg	179% 2.32mg	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	313% 1250μg	134% 536μg	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	664% 598mg	796% 716mg	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	417% 62.5mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2973% 3568μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garland Chrysanthemum	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	173% 1725mg	91% 911mg	1000mg per day for Men 19-50 years
Copper	369% 3.33mg	85.3% 0.77mg	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	1169% 94mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	386% 8.88mg	252% 5.8mg	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	154% 1075mg	140% 982mg	700mg per day for Men 19-50 years
Potassium	418% 14225mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	88.3% 1325mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	62.5% 2312g	43.8% 1620g	3700g per day for Men 19-50 years

Boiled Garland Chrysanthemum VS Boiled Spears Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Garland Chrysanthemum or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 500 calories of Boiled Garland Chrysanthemum vs Boiled Spears Frozen Broccoli:

• 500 calories of Boiled Garland Chrysanthemum have 3.5 times more Vitamin A, 2.8 times more Vitamin B2, 2.2 times more Vitamin B3, 1.3 times more Vitamin B6, 2.3 times more Vitamin B9, 2.7 times more Vitamin E and 2.3 times more Vitamin K than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.9 times more Vitamin B1 and 4.7 times more Vitamin B5 than Boiled and Drained Garland Chrysanthemum.
• Both Boiled Garland Chrysanthemum and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin C per 500 calories.
• Both Boiled and Drained Garland Chrysanthemum as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Garland Chrysanthemum vs Boiled Spears Frozen Broccoli:

• 500 calories of Boiled Garland Chrysanthemum have 1.9 times more Calcium, 4.3 times more Copper, 8.6 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese, 4.4 times more Potassium, 3.1 times more Sodium and 1.4 times more Water than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 4.5 times more Selenium than Boiled and Drained Garland Chrysanthemum.
• Both Boiled Garland Chrysanthemum and Boiled Spears Frozen Broccoli contain similar levels of Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Garland Chrysanthemum have 1.9 times more Sugars than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 5 times more Omega 3 and 1.4 times more Protein than Boiled and Drained Garland Chrysanthemum.
• Both Boiled Garland Chrysanthemum and Boiled Spears Frozen Broccoli offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Boiled Garland Chrysanthemum provide inadequate amounts of Omega 3
• Both Boiled and Drained Garland Chrysanthemum as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 500 calories.