Comparing Nutrients in 500 calories Miso VS Frozen Broccoli Spears

Weight per 500 calories

• Miso: 253g
• Frozen Broccoli Spears: 1724g

Miso has 6.8 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 - Miso or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Miso	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	64% 1.02g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	37% 6.26g	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	49.3% 64g	71% 92g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	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	21% 15g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	136% 51.7g	38g per day for Men 19-50 years
Protein	57.7% 32.3g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Miso	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1.12% 10μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.6% 0.25mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	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	12% 48μg	405% 1621μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.4% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	0.17% 0.025mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61.7% 74μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	14.4% 144mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	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	78.6% 6.3mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	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	57.4% 402mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	628% 9414mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	58.8% 6.46mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	2.94% 109g	42% 1561g	3700g per day for Men 19-50 years

Miso VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Miso or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of Miso vs Frozen Broccoli Spears:

• 500 kcal of Frozen Broccoli Spears contain 97.3 times more Vitamin A, 5 times more Vitamin B1, 3.3 times more Vitamin B2, 3.5 times more Vitamin B3, 4.9 times more Vitamin B5, 6 times more Vitamin B6, 33.8 times more Vitamin B9, more Vitamin C, 921.7 times more Vitamin E and 23.6 times more Vitamin K than Miso.
• 500 calories of Miso have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Miso as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Miso vs Frozen Broccoli Spears:

• 500 calories of Miso have 1.7 times more Copper and 32.1 times more Sodium than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 4.9 times more Calcium, 2 times more Iron, 2.3 times more Magnesium, 2 times more Manganese, 2.5 times more Phosphorus, 8.1 times more Potassium, 1.9 times more Selenium and 14.4 times more Water than Miso.
• Both Miso and Frozen Broccoli Spears contain similar levels of Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Miso have 2.6 times more Fat and 9.8 times more Omega 6 than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 2.1 times more Omega 3, 1.4 times more Carbohydrate, 1.6 times more Sugars, 3.8 times more Fiber and 1.6 times more Protein than Miso.
• Both Miso and Frozen Broccoli Spears offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6