Comparing Nutrients in 500 calories Golden Raisins VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Golden Raisins: 166g
• Cooked Chopped Frozen Broccoli: 1786g

Golden Raisins have 10.8 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Golden Raisins or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Golden Raisins	4%	1%	95%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Golden Raisins	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	1.97% 0.032g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.063g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	73.5% 96g	130g per day for Men 19-50 years
Sugars	151% 109g	36.2% 26.3g	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	79.5% 57.6g	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	% 51.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.4% 5.5g	141% 53.6g	38g per day for Men 19-50 years
Protein	9.73% 5.45g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.1% 0.013mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	179% 2.32mg	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	1.25% 5μg	250% 1000μg	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	5.9% 5.3mg	796% 716mg	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	1.33% 0.2mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Raisins	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	10.6% 106mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	67.5% 0.61mg	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	20.3% 1.63mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	173% 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	24% 168mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	36.4% 1239mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.16μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	2.66% 40mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.61mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.67% 24.8g	43.8% 1620g	3700g per day for Men 19-50 years

Golden Raisins VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Golden Raisins or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 500 calories of Golden Raisins vs Cooked Chopped Frozen Broccoli:

• 500 kcal of Boiled Chopped Frozen Broccoli contain more Vitamin A, 73.9 times more Vitamin B1, 4.6 times more Vitamin B2, 4.3 times more Vitamin B3, 4.3 times more Vitamin B6, 200.7 times more Vitamin B9, 134.7 times more Vitamin C, 118.3 times more Vitamin E and 270.6 times more Vitamin K than Golden Seedless Raisins.
• 500 calories of Golden Raisins have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Golden Seedless Raisins as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Golden Raisins vs Cooked Chopped Frozen Broccoli:

• 500 kcal of Boiled Chopped Frozen Broccoli contain 5.5 times more Calcium, 1.6 times more Copper, 6.7 times more Iron, 4 times more Magnesium, 10.6 times more Manganese, 5.2 times more Phosphorus, 2 times more Potassium, 10.8 times more Selenium, 4.9 times more Sodium, 8.1 times more Zinc and 65.5 times more Water than Golden Seedless Raisins.
• 500 calories of Golden Raisins lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Golden Raisins have 1.4 times more Carbohydrate and 4.2 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 23.8 times more Omega 3, 9.8 times more Fiber and 10.2 times more Protein than Golden Seedless Raisins.
• Both Golden Raisins and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Golden Raisins provide inadequate amounts of Omega 3 and Protein
• Both Golden Seedless Raisins as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 500 calories.