Comparing Nutrients in 500 calories Jew's Ear VS Broccoli

Weight per 500 calories

• Jew's Ear: 2000g
• Broccoli: 1471g

Raw Broccoli has 1.4 times more energy per unit of mass than Raw Jew's Ear, which is low in comparison to other foods. Jew's Ear having very low energy density.

Which food has more nutrients per 500 calories - Jew's Ear or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Jew's Ear	7%	1%	92%
Broccoli	27%	8%	65%

Macro Nutrients

	Jew's Ear	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	NA	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	NA	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	NA	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	104% 135g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	NA	101% 38.2g	38g per day for Men 19-50 years
Protein	17% 9.6g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Jew's Ear	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	314% 4.1mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	796% 39.8mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.76mg	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	95% 380μg	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	13.3% 12mg	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	NA	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jew's Ear	Broccoli	Recommended Dietary Allowance
Calcium	32% 320mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	989% 8.9mg	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	140% 11mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	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	40% 280mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	404% 222μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	120% 13mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	50% 1852g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Jew's Ear vs Broccoli:

• Raw Jew's Ear has 1.6 times more Vitamin B1, 2.4 times more Vitamin B2 and 4.7 times more Vitamin B5 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 6.7 times more Vitamin B3, 1.5 times more Vitamin B6, 2.4 times more Vitamin B9 and 109.3 times more Vitamin C than Raw Jew's Ear.
• Both Raw Jew's Ear as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Jew's Ear vs Broccoli:

• Raw Jew's Ear has 12.4 times more Copper, 1.6 times more Magnesium, 6 times more Selenium, 2.2 times more Zinc and 1.4 times more Water than Raw Broccoli.
• While Raw Broccoli contains 2.2 times more Calcium, 1.5 times more Manganese, 3.5 times more Phosphorus, 5.4 times more Potassium and 2.7 times more Sodium than Raw Jew's Ear.
• Both Raw Jew's Ear and Raw Broccoli have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Jew's Ear has 1.4 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 6.8 times more Fat and 4.3 times more Protein than Raw Jew's Ear.
• Both Raw Jew's Ear and Raw Broccoli have similar amounts of Energy per 500 kcal.
• Both Raw Jew's Ear as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.