Comparing Nutrients in 500 calories Epazote VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Epazote: 1563g
• Cooked Chopped Frozen Broccoli: 1786g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Epazote or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Epazote	4%	13%	83%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Epazote	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.38% 8.13g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	NA	1% 0.32g	32g per day for Men 19-50 years
Omega 3	NA	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	NA	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	89.4% 116g	73.5% 96g	130g per day for Men 19-50 years
Sugars	NA	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	156% 59.4g	141% 53.6g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Epazote	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	5.2% 47μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.5% 0.44mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.44mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.38mg	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	840% 3359μg	250% 1000μg	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	62.5% 56.3mg	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	NA	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Epazote	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	430% 4297mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	330% 2.97mg	67.5% 0.61mg	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	367% 29.4mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	450% 1891mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	2105% 48.4mg	173% 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	192% 1344mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	291% 9891mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	44.8% 672mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	156% 17mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	37.7% 1394g	43.8% 1620g	3700g per day for Men 19-50 years

Epazote VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Epazote or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 500 calories of Epazote vs Cooked Chopped Frozen Broccoli:

• 500 calories of Epazote have 3.8 times more Vitamin B2, 1.2 times more Vitamin B3 and 3.4 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 19.4 times more Vitamin A, 2.2 times more Vitamin B1, 1.7 times more Vitamin B5 and 12.7 times more Vitamin C than Raw Epazote.
• Both Epazote and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Epazote have insufficient amounts of Vitamin A
• Both Raw Epazote as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Epazote vs Cooked Chopped Frozen Broccoli:

• 500 calories of Epazote have 7.3 times more Calcium, 4.9 times more Copper, 2.7 times more Iron, 8.1 times more Magnesium, 12.2 times more Manganese, 1.5 times more Phosphorus, 3.9 times more Potassium, 3.4 times more Sodium and 3.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• Both Epazote and Cooked Chopped Frozen Broccoli contain similar levels of Selenium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Epazote have 1.2 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 10.7 times more Protein than Raw Epazote.
• Both Epazote and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Epazote provide inadequate amounts of Protein