Comparing Nutrients in 500 calories Feijoa VS Frozen Broccoli Spears

Weight per 500 calories

• Feijoa: 820g
• Frozen Broccoli Spears: 1724g

Feijoa has 2.1 times more energy per 100g than Frozen Broccoli Spears. It has low energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Feijoa or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Feijoa	4%	6%	90%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Feijoa	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.44g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	5.16% 0.88g	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	96% 125g	71% 92g	130g per day for Men 19-50 years
Sugars	93% 67.2g	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	33.4% 24g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	138% 52.5g	136% 51.7g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Feijoa	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.1% 0.049mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.2% 0.55mg	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	47% 189μg	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	300% 270mg	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	8.74% 1.3mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 28.7μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Feijoa	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	14% 139mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.3mg	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	14.3% 1.15mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	17.6% 73.8mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	22.2% 156mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	NA	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	1.64% 24.6mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	4.47% 0.49mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	18.4% 683g	42% 1561g	3700g per day for Men 19-50 years

Feijoa VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Feijoa or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of Feijoa vs Frozen Broccoli Spears:

• 500 kcal of Frozen Broccoli Spears contain more Vitamin A, 25.2 times more Vitamin B1, 13.3 times more Vitamin B2, 3.3 times more Vitamin B3, 2.2 times more Vitamin B5, 5.5 times more Vitamin B6, 8.6 times more Vitamin B9, 4.4 times more Vitamin C, 17.7 times more Vitamin E and 60.9 times more Vitamin K than Raw Feijoa.
• 500 calories of Feijoa have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin E
• Both Raw Feijoa as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Feijoa vs Frozen Broccoli Spears:

• 500 kcal of Frozen Broccoli Spears contain 5.1 times more Calcium, 2.1 times more Copper, 10.8 times more Iron, 3.7 times more Magnesium, 6.4 times more Manganese, 6.5 times more Phosphorus, 3.1 times more Potassium, 11.9 times more Sodium, 11.9 times more Zinc and 2.3 times more Water than Raw Feijoa.
• 500 calories of Feijoa lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Feijoa have 1.4 times more Carbohydrate and 2.7 times more Sugars than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 9.1 times more Omega 3 and 9.1 times more Protein than Raw Feijoa.
• Both Feijoa and Frozen Broccoli Spears offer comparable quantities of Energy and Fiber per 500 calories.
• Both Raw Feijoa as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.