Comparing Nutrients in 500 calories Malt beverage, includes non-alcoholic beer VS Boiled Broccoli

Weight per 500 calories

• Malt beverage, includes non-alcoholic beer: 1351g
• Boiled Broccoli: 1429g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Malt beverage, includes non-alcoholic beer or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Malt beverage, includes non-alcoholic beer	2%	3%	95%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Malt beverage, includes non-alcoholic beer	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.62g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	5.07% 0.081g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	3.97% 0.68g	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	83.7% 109g	79% 103g	130g per day for Men 19-50 years
Sugars	150% 109g	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	NA	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	NA	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	0% 0g	124% 47g	38g per day for Men 19-50 years
Protein	5.07% 2.84g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Malt beverage, includes non-alcoholic beer	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	47.3% 189μg	386% 1543μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.3% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.76mg	1030% 927mg	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% 0mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Malt beverage, includes non-alcoholic beer	Boiled Broccoli	Recommended Dietary Allowance
Calcium	9.46% 95mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	10% 0.81mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	22.5% 95mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	7.64% 0.18mg	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	31% 216mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	3.18% 108mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	29.5% 16.2μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	2.46% 0.27mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	33.3% 1232g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Malt beverage, includes non-alcoholic beer vs Boiled Broccoli:

• Malt beverage, includes non-alcoholic beer have 1.9 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 4.2 times more Vitamin B1, 2.7 times more Vitamin B2, 17.6 times more Vitamin B5, 7.8 times more Vitamin B6, 8.2 times more Vitamin B9, 137.2 times more Vitamin C, more Vitamin E and more Vitamin K than Malt beverage, includes non-alcoholic beer.
• Both Malt beverage, includes non-alcoholic beer as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Malt beverage, includes non-alcoholic beer vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 6 times more Calcium, 8.1 times more Copper, 11.8 times more Iron, 3.2 times more Magnesium, 15.8 times more Manganese, 4.4 times more Phosphorus, 38.7 times more Potassium, 1.4 times more Selenium, 3.3 times more Sodium and 23.8 times more Zinc than Malt beverage, includes non-alcoholic beer.
• Both Malt beverage, includes non-alcoholic beer and Boiled and Drained Broccoli have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Malt beverage, includes non-alcoholic beer have 5.5 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.6 times more Fat, 21 times more Omega 3, more Fiber and 12 times more Protein than Malt beverage, includes non-alcoholic beer.
• Both Malt beverage, includes non-alcoholic beer and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Malt beverage, includes non-alcoholic beer as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.