Comparing Nutrients in 500 calories Fruit syrup VS Broccoli Raab

Weight per 500 calories

• Fruit syrup: 147g
• Broccoli Raab: 2273g

Fruit syrup has 15.5 times more energy per 100g than Broccoli Raab. It has high energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Fruit syrup or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Fruit syrup	0%	0%	100%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Fruit syrup	Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	0% 0g	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	50% 64.8g	130g per day for Men 19-50 years
Sugars	107% 77.7g	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	0.39% 0.15g	161% 61.4g	38g per day for Men 19-50 years
Protein	0% 0g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Fruit syrup	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	331% 2977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.03% 0.048mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.35% 0.018mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.11% 0.018mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.29% 0.015mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.11% 0.001mg	299% 3.9mg	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	0% 0μg	472% 1886μg	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	2.6% 2.35mg	510% 459mg	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	0.098% 0.015mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.15μg	4242% 5091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit syrup	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.17% 11.7mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	2.93% 0.026mg	106% 0.95mg	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	0.73% 0.059mg	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	0.35% 1.47mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	3.9% 0.089mg	390% 8.98mg	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	237% 1659mg	700mg per day for Men 19-50 years
Potassium	0.3% 10.3mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	2.13% 1.17μg	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	3.47% 0.38mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	0.58% 21.6g	57% 2103g	3700g per day for Men 19-50 years

Fruit Syrup VS Broccoli Raab Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fruit syrup or Broccoli Raab?

Lets compare vitamin content per 500 calories of Fruit syrup vs Broccoli Raab:

• 500 kcal of Raw Broccoli Raab contain more Vitamin A, 76.1 times more Vitamin B1, 166.6 times more Vitamin B2, 1577.1 times more Vitamin B3, 499.1 times more Vitamin B5, 2650.5 times more Vitamin B6, more Vitamin B9, 195.7 times more Vitamin C, 2511 times more Vitamin E and 34720 times more Vitamin K than Fruit syrup.
• 500 calories of Fruit syrup have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Fruit syrup as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Fruit syrup vs Broccoli Raab:

• 500 kcal of Raw Broccoli Raab contain 209.3 times more Calcium, 36.2 times more Copper, 829.3 times more Iron, 341 times more Magnesium, 100.4 times more Manganese, more Phosphorus, 434 times more Potassium, 19.4 times more Selenium, more Sodium, 45.9 times more Zinc and 97.3 times more Water than Fruit syrup.
• 500 calories of Fruit syrup lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fruit syrup have 1.9 times more Carbohydrate and 9 times more Sugars than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain more Fat, more Omega 3, 418.5 times more Fiber and more Protein than Fruit syrup.
• Both Fruit syrup and Broccoli Raab offer comparable quantities of Energy per 500 calories.
• 500 calories of Fruit syrup provide inadequate amounts of Omega 3, Fiber and Protein
• Both Fruit syrup as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 500 calories.