Comparing Nutrients in 500 calories Pickles, chowchow, with cauliflower onion mustard, sweet VS Broccoli Raab

Weight per 500 calories

• Pickles, chowchow, with cauliflower onion mustard, sweet: 413g
• Broccoli Raab: 2273g

Pickles, chowchow, with cauliflower onion mustard, sweet have 5.5 times more energy per 100g than Broccoli Raab. It has average energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Pickles, chowchow, with cauliflower onion mustard, sweet or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Pickles, chowchow, with cauliflower onion mustard, sweet	5%	7%	88%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Pickles, chowchow, with cauliflower onion mustard, sweet	Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.83% 3.7g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	50% 64.8g	130g per day for Men 19-50 years
Sugars	136% 99g	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	16.3% 6.2g	161% 61.4g	38g per day for Men 19-50 years
Protein	11% 6.2g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Pickles, chowchow, with cauliflower onion mustard, sweet	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.3% 20.7μg	331% 2977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.36% 0.083mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.54% 0.28mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.18% 0.041mg	299% 3.9mg	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	5.17% 20.7μg	472% 1886μg	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	27.5% 24.8mg	510% 459mg	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	4.4% 0.66mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	212% 255μg	4242% 5091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickles, chowchow, with cauliflower onion mustard, sweet	Broccoli Raab	Recommended Dietary Allowance
Calcium	9.5% 95mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	106% 0.95mg	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	72.3% 5.8mg	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	20.7% 86.8mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	390% 8.98mg	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	13% 91mg	237% 1659mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	15% 8.26μg	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	145% 2178mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	8.64% 0.95mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	7.7% 285g	57% 2103g	3700g per day for Men 19-50 years

Pickles, Chowchow, With Cauliflower Onion Mustard, Sweet VS Broccoli Raab Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pickles, chowchow, with cauliflower onion mustard, sweet or Broccoli Raab?

Lets compare vitamin content per 500 calories of Pickles, chowchow, with cauliflower onion mustard, sweet vs Broccoli Raab:

• 500 kcal of Raw Broccoli Raab contain 144.1 times more Vitamin A, more Vitamin B1, 35.5 times more Vitamin B2, more Vitamin B3, 26.4 times more Vitamin B5, 94.1 times more Vitamin B6, 91.3 times more Vitamin B9, 18.5 times more Vitamin C, 55.7 times more Vitamin E and 20 times more Vitamin K than Pickles, chowchow, with cauliflower onion mustard, sweet.
• 500 calories of Pickles, chowchow, with cauliflower onion mustard, sweet have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Pickles, chowchow, with cauliflower onion mustard, sweet as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Pickles, chowchow, with cauliflower onion mustard, sweet vs Broccoli Raab:

• 500 calories of Pickles, chowchow, with cauliflower onion mustard, sweet have 2.9 times more Sodium than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 25.8 times more Calcium, 2.5 times more Copper, 8.4 times more Iron, 5.8 times more Magnesium, 25.6 times more Manganese, 18.3 times more Phosphorus, 5.4 times more Potassium, 2.8 times more Selenium, 18.4 times more Zinc and 7.4 times more Water than Pickles, chowchow, with cauliflower onion mustard, sweet.
• 500 calories of Pickles, chowchow, with cauliflower onion mustard, sweet lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pickles, chowchow, with cauliflower onion mustard, sweet have 1.7 times more Carbohydrate and 11.4 times more Sugars than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 3 times more Fat, 8.5 times more Omega 3, 9.9 times more Fiber and 11.6 times more Protein than Pickles, chowchow, with cauliflower onion mustard, sweet.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet and Broccoli Raab offer comparable quantities of Energy per 500 calories.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 500 calories.