Comparing Nutrients in 500 calories Rose-apples VS Frozen Chopped Broccoli

Weight per 500 calories

• Rose-apples: 2000g
• Frozen Chopped Broccoli: 1923g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Rose-apples or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Rose-apples	9%	10%	81%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Rose-apples	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	NA	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	NA	126% 2g	1.6g per day for Men 19-50 years
Omega 6	NA	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.7% 114g	70.7% 92g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	152% 57.7g	38g per day for Men 19-50 years
Protein	21.4% 12g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Rose-apples	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	37.8% 340μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	192% 2.5mg	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	NA	322% 1288μg	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	496% 446mg	1205% 1085mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rose-apples	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	58% 580mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	81% 0.73mg	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	17.5% 1.4mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	25.2% 0.58mg	246% 5.65mg	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	23% 160mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	72.4% 2460mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	NA	98% 54μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	50.3% 1860g	47.5% 1759g	3700g per day for Men 19-50 years

Rose-apples VS Frozen Chopped Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rose-apples or Frozen Chopped Broccoli?

Lets compare vitamin content per 500 calories of Rose-apples vs Frozen Chopped Broccoli:

• 500 calories of Rose-apples have 1.8 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 2.9 times more Vitamin A, 2.5 times more Vitamin B1, 3.1 times more Vitamin B2 and 2.4 times more Vitamin C than Raw Rose-apples.
• Both Raw Rose-apples as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Rose-apples vs Frozen Chopped Broccoli:

• 500 kcal of Frozen Chopped Broccoli, Unprepared contain 1.9 times more Calcium, 2.3 times more Copper, 11.1 times more Iron, 3.5 times more Magnesium, 9.7 times more Manganese, 6 times more Phosphorus, 1.7 times more Potassium, more Sodium and 7.7 times more Zinc than Raw Rose-apples.
• Both Rose-apples and Frozen Chopped Broccoli contain similar levels of Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rose-apples have 1.2 times more Carbohydrate than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 4.5 times more Protein than Raw Rose-apples.
• Both Rose-apples and Frozen Chopped Broccoli offer comparable quantities of Energy per 500 calories.