Comparing Nutrients in 500 calories Marmalade, orange VS Frozen Broccoli Spears

Weight per 500 calories

• Marmalade, orange: 203g
• Frozen Broccoli Spears: 1724g

Marmalade, orange has 8.5 times more energy per 100g than Frozen Broccoli Spears. It has above average energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Marmalade, orange or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Marmalade, orange	0%	0%	100%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Marmalade, orange	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	0% 0g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	71% 92g	130g per day for Men 19-50 years
Sugars	168% 122g	35% 25.3g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.74% 1.42g	136% 51.7g	38g per day for Men 19-50 years
Protein	1.1% 0.61g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Marmalade, orange	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.68% 6.1μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.85% 0.01mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.9% 0.051mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.66% 0.11mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.61% 0.03mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.97% 0.039mg	232% 3mg	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	4.57% 18.3μg	405% 1621μg	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	11% 9.76mg	1308% 1178mg	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	0.81% 0.12mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Marmalade, orange	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	7.72% 77.2mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	69% 0.62mg	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	3.8% 0.3mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	0.97% 4.07mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	1.77% 0.041mg	192% 4.4mg	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	1.16% 8.13mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	2.2% 75.2mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	7.6% 114mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	0.74% 0.081mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	1.82% 67.5g	42% 1561g	3700g per day for Men 19-50 years

Marmalade, Orange VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Marmalade, orange or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of Marmalade, orange vs Frozen Broccoli Spears:

• 500 kcal of Frozen Broccoli Spears contain 161.2 times more Vitamin A, 122.2 times more Vitamin B1, 38.7 times more Vitamin B2, 75.4 times more Vitamin B3, 136.9 times more Vitamin B5, 78.1 times more Vitamin B6, 88.6 times more Vitamin B9, 120.7 times more Vitamin C, 190.9 times more Vitamin E and more Vitamin K than Marmalade, orange.
• 500 calories of Marmalade, orange have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Marmalade, orange as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Marmalade, orange vs Frozen Broccoli Spears:

• 500 kcal of Frozen Broccoli Spears contain 9.2 times more Calcium, 3.4 times more Copper, 40.7 times more Iron, 67.9 times more Magnesium, 108.6 times more Manganese, 125.1 times more Phosphorus, 57.3 times more Potassium, 26.9 times more Selenium, 2.6 times more Sodium, 72.1 times more Zinc and 23.1 times more Water than Marmalade, orange.
• 500 calories of Marmalade, orange lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Marmalade, orange have 1.5 times more Carbohydrate and 4.8 times more Sugars than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain more Omega 3, 36.4 times more Fiber and 86.5 times more Protein than Marmalade, orange.
• Both Marmalade, orange and Frozen Broccoli Spears offer comparable quantities of Energy per 500 calories.
• 500 calories of Marmalade, orange provide inadequate amounts of Omega 3, Fiber and Protein
• Both Marmalade, orange as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.