Comparing Nutrients in 500 calories Dill Pickled Cucumber VS Broccoli

Weight per 500 calories

• Dill Pickled Cucumber: 4167g
• Broccoli: 1471g

Raw Broccoli has 2.8 times more energy per unit of mass than Dill Pickled Cucumber, which is low in comparison to other foods. Dill Pickled Cucumber having very low energy density.

Which food has more nutrients per 500 calories - Dill Pickled Cucumber or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Dill Pickled Cucumber	14%	19%	67%
Broccoli	27%	8%	65%

Macro Nutrients

	Dill Pickled Cucumber	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	182% 2.9g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.17g	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	77.2% 100g	75% 98g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	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	31.6% 23g	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	% 21.7g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.47g	g per day for Men 19-50 years
Fiber	110% 41.7g	101% 38.2g	38g per day for Men 19-50 years
Protein	37.2% 21g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Dill Pickled Cucumber	Broccoli	Recommended Dietary Allowance
Vitamin A	27.8% 250μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.88mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.54mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	168% 8.38mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	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	83.3% 333μg	232% 926μg	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	106% 96mg	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	8.33% 1.25mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	601% 721μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dill Pickled Cucumber	Broccoli	Recommended Dietary Allowance
Calcium	238% 2375mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	80% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	31.4% 1254μg	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	135% 11mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	69.4% 292mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	112% 2.6mg	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	95% 667mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	143% 4875mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	2247% 33708mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	106% 3931g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dill Pickled Cucumber vs Broccoli:

• Dill Pickled Cucumber has 1.8 times more Vitamin B1 and 1.4 times more Vitamin B2 than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Vitamin A, 2.1 times more Vitamin B3, 1.8 times more Vitamin B6, 2.8 times more Vitamin B9, 13.7 times more Vitamin C, 9.2 times more Vitamin E and 2.1 times more Vitamin K than Dill Pickled Cucumber.
• Both Dill Pickled Cucumber and Raw Broccoli have similar amounts of Vitamin B5 per 500 kcal.
• Both Dill Pickled Cucumber as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dill Pickled Cucumber vs Broccoli:

• Dill Pickled Cucumber has 3.4 times more Calcium, 1.6 times more Copper, 69.5 times more Sodium and 3 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Phosphorus, more Selenium and 1.4 times more Zinc than Dill Pickled Cucumber.
• Both Dill Pickled Cucumber and Raw Broccoli have similar amounts of Iron, Magnesium, Manganese and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dill Pickled Cucumber has 2.3 times more Fat, 2 times more Saturated Fat, 3.1 times more Omega 3, 3 times more Omega 6, 1.8 times more Sugars and 2.3 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 2 times more Protein than Dill Pickled Cucumber.
• Both Dill Pickled Cucumber and Raw Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Dill Pickled Cucumber as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.