Comparing Nutrients in 500 calories Sour Pickled Cucumber low Salt VS Broccoli

Weight per 500 calories

• Sour Pickled Cucumber low Salt: 4546g
• Broccoli: 1471g

Raw Broccoli has 3.1 times more energy per unit of mass than Sour Pickled Cucumber low sodium, which is low in comparison to other foods. Sour Pickled Cucumber low Salt having very low energy density.

Which food has more nutrients per 500 calories - Sour Pickled Cucumber low Salt or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Sour Pickled Cucumber low Salt	11%	15%	74%
Broccoli	27%	8%	65%

Macro Nutrients

	Sour Pickled Cucumber low Salt	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.37% 9.1g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	7.4% 2.36g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	131% 2.1g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	9.1% 1.55g	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	79% 103g	75% 98g	130g per day for Men 19-50 years
Sugars	66.5% 48g	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	NA	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	NA	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	144% 54.5g	101% 38.2g	38g per day for Men 19-50 years
Protein	26.8% 15g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Sour Pickled Cucumber low Salt	Broccoli	Recommended Dietary Allowance
Vitamin A	50.5% 455μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.73mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	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	11.4% 45.5μg	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	50.5% 45.5mg	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	27.3% 4.1mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1780% 2136μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sour Pickled Cucumber low Salt	Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	429% 3.86mg	80% 0.72mg	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	227% 18mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	43.3% 182mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	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	91% 636mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	30.7% 1045mg	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	54.5% 818mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	116% 4276g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sour Pickled Cucumber low Salt vs Broccoli:

• Sour Pickled Cucumber low sodium has 1.4 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains more Vitamin B1, 3.8 times more Vitamin B2, more Vitamin B3, 4.9 times more Vitamin B5, 6.3 times more Vitamin B6, 20.4 times more Vitamin B9, 28.9 times more Vitamin C and 2.8 times more Vitamin E than Sour Pickled Cucumber low sodium.
• Both Sour Pickled Cucumber low sodium and Raw Broccoli have similar amounts of Vitamin A per 500 kcal.
• Both Sour Pickled Cucumber low sodium as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sour Pickled Cucumber low Salt vs Broccoli:

• Sour Pickled Cucumber low sodium has 5.4 times more Copper, 1.7 times more Iron, 1.7 times more Sodium and 3.3 times more Water than Raw Broccoli.
• While Raw Broccoli contains more Calcium, 1.7 times more Magnesium, 6.2 times more Manganese, 1.5 times more Phosphorus, 4.4 times more Potassium, more Selenium and 6.6 times more Zinc than Sour Pickled Cucumber low sodium.

Comparison of macro-nutrients per 500 calories:

• Sour Pickled Cucumber low sodium has 1.7 times more Fat, 1.4 times more Saturated Fat, 2.3 times more Omega 3, 2.1 times more Omega 6, 1.9 times more Sugars and 1.4 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Protein than Sour Pickled Cucumber low sodium.
• Both Sour Pickled Cucumber low sodium and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Sour Pickled Cucumber low sodium as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.