Comparing Nutrients in 500 calories Pink Grapefruit VS Broccoli

Weight per 500 calories

• Pink Grapefruit: 1191g
• Broccoli: 1471g

Pink Grapefruit has 1.2 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Pink Grapefruit or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Pink Grapefruit	7%	3%	90%
Broccoli	27%	8%	65%

Macro Nutrients

	Pink Grapefruit	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	75% 98g	130g per day for Men 19-50 years
Sugars	113% 82g	34.5% 25g	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	29% 21g	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	% 41.8g	% 1.47g	g per day for Men 19-50 years
Fiber	50% 19g	101% 38.2g	38g per day for Men 19-50 years
Protein	16.4% 9.17g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Pink Grapefruit	Broccoli	Recommended Dietary Allowance
Vitamin A	76.7% 690μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.43mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.4% 3.1mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	198% 2.57mg	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	38.7% 155μg	232% 926μg	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	413% 371mg	1458% 1312mg	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	10.3% 1.55mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Grapefruit	Broccoli	Recommended Dietary Allowance
Calcium	26% 262mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	80% 0.72mg	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	12% 0.95mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	134% 3.1mg	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	30.6% 214mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	28.3% 1048g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pink Grapefruit vs Broccoli:

• Raw Pink and Red Grapefruit has 1.5 times more Vitamin A than Raw Broccoli.
• While Raw Broccoli contains 2 times more Vitamin B1, 4.7 times more Vitamin B2, 3.9 times more Vitamin B3, 2.7 times more Vitamin B5, 4.1 times more Vitamin B6, 6 times more Vitamin B9, 3.5 times more Vitamin C, 7.4 times more Vitamin E and more Vitamin K than Raw Pink and Red Grapefruit.
• Both Raw Pink and Red Grapefruit as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pink Grapefruit vs Broccoli:

• Raw Broccoli contains 2.6 times more Calcium, 1.9 times more Copper, 11.3 times more Iron, 2.9 times more Magnesium, 11.8 times more Manganese, 4.5 times more Phosphorus, 2.9 times more Potassium, 30.9 times more Selenium, more Sodium, 7.2 times more Zinc and 1.3 times more Water than Raw Pink and Red Grapefruit.

Comparison of macro-nutrients per 500 calories:

• Raw Pink and Red Grapefruit has 1.3 times more Carbohydrate, 3.3 times more Sugars and 2.1 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 3.3 times more Fat, 6.7 times more Saturated Fat, 9.7 times more Omega 3, 2 times more Fiber and 4.5 times more Protein than Raw Pink and Red Grapefruit.
• Both Raw Pink and Red Grapefruit and Raw Broccoli have similar amounts of Energy per 500 kcal.
• Both Raw Pink and Red Grapefruit as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.