Comparing Nutrients in 500 calories Jams, preserves, marmalade, reduced sugar VS Broccoli Raab

Weight per 500 calories

• Jams, preserves, marmalade, reduced sugar: 331g
• Broccoli Raab: 2273g

Jams, preserves, marmalade, reduced sugar have 6.9 times more energy per 100g than Broccoli Raab. It has above average energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Jams, preserves, marmalade, reduced sugar or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Jams, preserves, marmalade, reduced sugar	0%	1%	99%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Jams, preserves, marmalade, reduced sugar	Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0.052% 0.017g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	4.35% 0.07g	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.096g	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	134% 97g	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	13% 4.97g	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

	Jams, preserves, marmalade, reduced sugar	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	2.76% 0.033mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.66% 0.26mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.3mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.1% 0.066mg	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	15% 59.6μg	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	55% 49.7mg	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	4.64% 0.7mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.4% 5.3μg	4242% 5091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jams, preserves, marmalade, reduced sugar	Broccoli Raab	Recommended Dietary Allowance
Calcium	0% 0mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	106% 0.95mg	0.9mg per day for Men 19-50 years
Fluoride	0.27% 11μg	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% 0mg	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	3.15% 13.2mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	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	3.3% 23mg	237% 1659mg	700mg per day for Men 19-50 years
Potassium	5.75% 195mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.32μg	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	1.5% 0.17mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	5.55% 205g	57% 2103g	3700g per day for Men 19-50 years

Jams, Preserves, Marmalade, Reduced Sugar VS Broccoli Raab Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Jams, preserves, marmalade, reduced sugar or Broccoli Raab?

Lets compare vitamin content per 500 calories of Jams, preserves, marmalade, reduced sugar vs Broccoli Raab:

• 500 kcal of Raw Broccoli Raab contain more Vitamin A, 111.2 times more Vitamin B1, 44.3 times more Vitamin B2, 104.8 times more Vitamin B3, 24 times more Vitamin B5, 58.7 times more Vitamin B6, 31.6 times more Vitamin B9, 9.2 times more Vitamin C, 52.9 times more Vitamin E and 960.9 times more Vitamin K than Jams, preserves, marmalade, reduced sugar.
• 500 calories of Jams, preserves, marmalade, reduced sugar have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K
• Both Jams, preserves, marmalade, reduced sugar as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Jams, preserves, marmalade, reduced sugar vs Broccoli Raab:

• 500 kcal of Raw Broccoli Raab contain more Calcium, 7.6 times more Copper, more Iron, 37.8 times more Magnesium, 9.4 times more Manganese, 71.6 times more Phosphorus, 22.8 times more Potassium, 17.2 times more Selenium, more Sodium, 105.7 times more Zinc and 10.2 times more Water than Jams, preserves, marmalade, reduced sugar.
• 500 calories of Jams, preserves, marmalade, reduced sugar lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Jams, preserves, marmalade, reduced sugar have 1.9 times more Carbohydrate and 11.3 times more Sugars than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 33.6 times more Fat, 61.8 times more Omega 3, 12.4 times more Fiber and more Protein than Jams, preserves, marmalade, reduced sugar.
• Both Jams, preserves, marmalade, reduced sugar and Broccoli Raab offer comparable quantities of Energy per 500 calories.
• 500 calories of Jams, preserves, marmalade, reduced sugar provide inadequate amounts of Omega 3 and Protein
• Both Jams, preserves, marmalade, reduced sugar as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 500 calories.