Comparing Nutrients in 500 calories Natto VS Frozen Broccoli Spears

Weight per 500 calories

• Natto: 237g
• Frozen Broccoli Spears: 1724g

Natto has 7.3 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 - Natto or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Natto	34%	44%	22%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Natto	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	11.8% 3.77g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	109% 1.74g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	76.3% 13g	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	23% 30g	71% 92g	130g per day for Men 19-50 years
Sugars	16% 11.6g	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	33.7% 12.8g	136% 51.7g	38g per day for Men 19-50 years
Protein	82% 46g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Natto	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	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	4.74% 19μg	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	34.2% 31mg	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	0.16% 0.024mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.6% 54.7μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Natto	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	51.4% 514mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	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	255% 20.4mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	65% 273mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	157% 3.62mg	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	59% 412mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	51% 1727mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.6mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	65.3% 7.2mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	3.52% 130g	42% 1561g	3700g per day for Men 19-50 years

Natto VS Frozen Broccoli Spears Nutrients Per 500 Kcal

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

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

• 500 kcal of Frozen Broccoli Spears contain more Vitamin A, 3.3 times more Vitamin B1, 4.4 times more Vitamin B2, more Vitamin B3, 8.2 times more Vitamin B5, 9.8 times more Vitamin B6, 85.5 times more Vitamin B9, 38.2 times more Vitamin C, 982.2 times more Vitamin E and 31.9 times more Vitamin K than Natto.
• 500 calories of Natto have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin E
• Both Natto as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Natto have 2.5 times more Copper, 1.6 times more Iron and 1.2 times more Zinc than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 1.4 times more Calcium, 2.5 times more Phosphorus, 2.5 times more Potassium, 1.6 times more Selenium, 17.7 times more Sodium and 12 times more Water than Natto.
• Both Natto and Frozen Broccoli Spears contain similar levels of Magnesium and Manganese per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Natto have 4.4 times more Fat, 4.2 times more Saturated Fat and 20.3 times more Omega 6 than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 3.1 times more Carbohydrate, 2.2 times more Sugars and 4 times more Fiber than Natto.
• Both Natto and Frozen Broccoli Spears offer comparable quantities of Energy, Omega 3 and Protein per 500 calories.
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6