Comparing Nutrients in 500 calories Radicchio VS Frozen Broccoli Spears

Weight per 500 calories

• Radicchio: 2174g
• Frozen Broccoli Spears: 1724g

Frozen Broccoli Spears have 1.3 times more energy per unit of mass than Raw Radicchio, which is very low in comparison to other foods. Radicchio having very low energy density.

Which food has more nutrients per 500 calories - Radicchio or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Radicchio	22%	9%	69%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Radicchio	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.43g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	4.08% 1.3g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	21.7% 0.35g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	12% 2.02g	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	75% 97g	71% 92g	130g per day for Men 19-50 years
Sugars	18% 13g	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	51.5% 19.6g	136% 51.7g	38g per day for Men 19-50 years
Protein	55.5% 31g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Radicchio	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.85mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	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	326% 1304μg	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	193% 174mg	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	328% 49mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4623% 5548μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Radicchio	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	41.3% 413mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	824% 7.4mg	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	155% 12.4mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	67.3% 283mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	124% 870mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	193% 6565mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	54.7% 2025g	42% 1561g	3700g per day for Men 19-50 years

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

• Raw Radicchio has 1.4 times more Vitamin B5, 2.1 times more Vitamin E and 3.2 times more Vitamin K than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 45.2 times more Vitamin A, 3.6 times more Vitamin B1, 3.2 times more Vitamin B2, 1.4 times more Vitamin B3, 2.4 times more Vitamin B6 and 6.8 times more Vitamin C than Raw Radicchio.
• Both Raw Radicchio and Frozen Broccoli Spears have similar amounts of Vitamin B9 per 500 kcal.
• Both Raw Radicchio as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Radicchio has 11.9 times more Copper, 1.5 times more Potassium, 1.6 times more Sodium, 2.3 times more Zinc and 1.3 times more Water than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.7 times more Calcium, 1.5 times more Manganese and 1.7 times more Selenium than Raw Radicchio.
• Both Raw Radicchio and Frozen Broccoli Spears have similar amounts of Iron, Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Radicchio has 3.2 times more Omega 6 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 6.2 times more Omega 3, 1.9 times more Sugars, 2.6 times more Fiber and 1.7 times more Protein than Raw Radicchio.
• Both Raw Radicchio and Frozen Broccoli Spears have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Raw Radicchio as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.