Comparing Nutrients in 500 calories Desserts, apple crisp, prepared-from-recipe VS Frozen Broccoli Spears

Weight per 500 calories

• Desserts, apple crisp, prepared-from-recipe: 311g
• Frozen Broccoli Spears: 1724g

Desserts, apple crisp, prepared-from-recipe have 5.6 times more energy per 100g than Frozen Broccoli Spears. It has above average energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Desserts, apple crisp, prepared-from-recipe or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Desserts, apple crisp, prepared-from-recipe	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	6.65% 2.13g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	19.6% 3.34g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	71% 92g	130g per day for Men 19-50 years
Sugars	84.3% 61g	35% 25.3g	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	11.4% 4.35g	136% 51.7g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Desserts, apple crisp, prepared-from-recipe	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	10% 90μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.56% 0.12mg	232% 3mg	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	12.4% 49.7μg	405% 1621μg	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	7.6% 6.83mg	1308% 1178mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.87% 1.2mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Desserts, apple crisp, prepared-from-recipe	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	11% 109mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	69% 0.62mg	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	32% 2.55mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	5.9% 25mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	192% 4.4mg	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	12.4% 87mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	72.7% 1090mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	5.3% 195g	42% 1561g	3700g per day for Men 19-50 years

Desserts, Apple Crisp, Prepared-from-recipe VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Desserts, apple crisp, prepared-from-recipe or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of Desserts, apple crisp, prepared-from-recipe vs Frozen Broccoli Spears:

• 500 kcal of Frozen Broccoli Spears contain 10.9 times more Vitamin A, 4.8 times more Vitamin B1, 7.8 times more Vitamin B2, 3 times more Vitamin B3, 14.6 times more Vitamin B5, 24.3 times more Vitamin B6, 32.6 times more Vitamin B9, 172.4 times more Vitamin C, 19.7 times more Vitamin E and 137.3 times more Vitamin K than Desserts, apple crisp, prepared-from-recipe.
• 500 calories of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B5, Vitamin B6, Vitamin C and Vitamin E
• Both Desserts, apple crisp, prepared-from-recipe as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Desserts, apple crisp, prepared-from-recipe vs Frozen Broccoli Spears:

• 500 calories of Desserts, apple crisp, prepared-from-recipe have 3.7 times more Sodium than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 6.5 times more Calcium, 2.8 times more Copper, 4.9 times more Iron, 11.1 times more Magnesium, 10.9 times more Manganese, 11.7 times more Phosphorus, 17.8 times more Potassium, 3 times more Selenium, 10.5 times more Zinc and 8 times more Water than Desserts, apple crisp, prepared-from-recipe.
• 500 calories of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Desserts, apple crisp, prepared-from-recipe have 1.8 times more Fat, 5.2 times more Omega 6 and 2.4 times more Sugars than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 10.1 times more Omega 3, 11.9 times more Fiber and 9.7 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Desserts, apple crisp, prepared-from-recipe provide inadequate amounts of Protein
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6