Comparing Nutrients in 500 calories Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops VS Boiled Broccoli

Weight per 500 calories

• Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops: 2381g
• Boiled Broccoli: 1429g

Boiled and Drained Broccoli has 1.7 times more energy per unit of mass than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops, which is low in comparison to other foods. Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops having very low energy density.

Which food has more nutrients per 500 calories - Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	0%	0%	100%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	NA	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	NA	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	79% 103g	130g per day for Men 19-50 years
Sugars	50% 36g	27.4% 20g	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	11% 8.1g	14.6% 10.6g	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	% 11g	% 7g	g per day for Men 19-50 years
Sucrose	% 16.7g	% 1.14g	g per day for Men 19-50 years
Fiber	0% 0g	124% 47g	38g per day for Men 19-50 years
Protein	0% 0g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	220% 2.86mg	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	NA	386% 1543μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	275% 248mg	1030% 927mg	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	NA	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	53% 2117μg	1.43% 57μg	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	199% 16mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	120% 2.77mg	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	0% 0mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	NA	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	60.5% 2239g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 3.7 times more Vitamin C than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops.

Comparing minerals per 500 calories for Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops vs Boiled Broccoli:

• Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops have 37 times more Fluoride, 1.7 times more Iron, 1.7 times more Zinc and 1.8 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Calcium, more Copper, 12.6 times more Magnesium, more Manganese, more Phosphorus, 16 times more Potassium and 2.5 times more Sodium than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops.

Comparison of macro-nutrients per 500 calories:

• Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops have 1.8 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Fat, 1.3 times more Fructose, more Fiber and more Protein than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops.
• Both Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.