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

Weight per 500 calories

• Malt beverage, includes non-alcoholic beer: 1351g
• Broccoli: 1471g

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 Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Malt beverage, includes non-alcoholic beer	2%	3%	95%
Broccoli	27%	8%	65%

Macro Nutrients

	Malt beverage, includes non-alcoholic beer	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.62g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	5.07% 0.081g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	3.97% 0.68g	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	83.7% 109g	75% 98g	130g per day for Men 19-50 years
Sugars	150% 109g	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	0% 0g	101% 38.2g	38g per day for Men 19-50 years
Protein	5.07% 2.84g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Malt beverage, includes non-alcoholic beer	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	18% 0.22mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	47.3% 189μg	232% 926μg	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	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	0% 0mg	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

	Malt beverage, includes non-alcoholic beer	Broccoli	Recommended Dietary Allowance
Calcium	9.46% 95mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	10% 0.81mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	22.5% 95mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	7.64% 0.18mg	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	31% 216mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	3.18% 108mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	29.5% 16.2μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	2.46% 0.27mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	33.3% 1232g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Malt beverage, includes non-alcoholic beer have 1.6 times more Vitamin B3 and more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 4.8 times more Vitamin B1, 2.7 times more Vitamin B2, 16.9 times more Vitamin B5, 7.1 times more Vitamin B6, 4.9 times more Vitamin B9, 194.1 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 Raw Broccoli have insufficient amounts of Vitamin D in 500 kcal.

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

• Raw Broccoli contains 7.3 times more Calcium, 6.7 times more Copper, 13.2 times more Iron, 3.3 times more Magnesium, 17.6 times more Manganese, 4.5 times more Phosphorus, 43 times more Potassium, 2.3 times more Selenium, 2.8 times more Sodium and 22.3 times more Zinc than Malt beverage, includes non-alcoholic beer.
• Both Malt beverage, includes non-alcoholic beer and Raw Broccoli have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Malt beverage, includes non-alcoholic beer have 4.4 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 3.4 times more Fat, 5.2 times more Saturated Fat, 11.4 times more Omega 3, more Fiber and 14.6 times more Protein than Malt beverage, includes non-alcoholic beer.
• Both Malt beverage, includes non-alcoholic beer and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Malt beverage, includes non-alcoholic beer as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.