Comparing Nutrients in 500 calories Raw Quinoa VS Boiled Broccoli

Weight per 500 calories

• Raw Quinoa: 136g
• Boiled Broccoli: 1429g

Raw Quinoa has 10.5 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Raw Quinoa or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Raw Quinoa	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.5% 8.25g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	23.8% 4.04g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	79% 103g	130g per day for Men 19-50 years
Sugars	NA	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	25% 9.5g	124% 47g	38g per day for Men 19-50 years
Protein	34.3% 19g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.15% 1.36μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.8% 0.49mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.2% 0.43mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	220% 2.86mg	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	62.5% 250μg	386% 1543μg	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	NA	1030% 927mg	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	22% 3.3mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Boiled Broccoli	Recommended Dietary Allowance
Calcium	6.4% 64mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	77.6% 6.2mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	63.7% 268mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	120% 2.77mg	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	88.7% 621mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	22.5% 765mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.8mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.49% 18g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Raw Quinoa vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 809.6 times more Vitamin A, 1.8 times more Vitamin B1, 4.1 times more Vitamin B2, 3.8 times more Vitamin B3, 8.4 times more Vitamin B5, 4.3 times more Vitamin B6, 6.2 times more Vitamin B9, 6.2 times more Vitamin E and more Vitamin K than Raw Quinoa.
• Both Raw Quinoa as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Raw Quinoa vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 8.9 times more Calcium, 1.5 times more Iron, 1.5 times more Phosphorus, 5.5 times more Potassium, 2 times more Selenium, 86.2 times more Sodium, 1.5 times more Zinc and 70.7 times more Water than Raw Quinoa.
• Both Raw Quinoa and Boiled and Drained Broccoli have similar amounts of Copper, Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Quinoa has 1.4 times more Fat and 5.6 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.8 times more Omega 3, 5 times more Fiber and 1.8 times more Protein than Raw Quinoa.
• Both Raw Quinoa and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Quinoa as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.