Comparing Nutrients in 500 calories Dark Rye Flour VS Boiled Spears Frozen Broccoli

Weight per 500 calories

• Dark Rye Flour: 154g
• Boiled Spears Frozen Broccoli: 1786g

Dark Rye Flour has 11.6 times more energy per 100g than Boiled Spears Frozen Broccoli. It has high energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Dark Rye Flour or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dark Rye Flour	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.52% 3.4g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	8.14% 1.4g	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	81.2% 106g	73.6% 96g	130g per day for Men 19-50 years
Sugars	4.9% 3.55g	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	0.49% 0.35g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 2.77g	NA	g per day for Men 19-50 years
Fiber	96% 36.6g	141% 53.6g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.5% 0.49mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.57mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.4% 0.68mg	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	12.7% 50.8μg	134% 536μg	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	0% 0mg	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	28% 4.2mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.08μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.7% 57mg	91% 911mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	85.3% 0.77mg	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	96% 7.65mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	405% 9.33mg	252% 5.8mg	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	110% 768mg	140% 982mg	700mg per day for Men 19-50 years
Potassium	32.4% 1103mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	50.3% 27.7μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.08mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	70.5% 7.75mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	43.8% 1620g	3700g per day for Men 19-50 years

Dark Rye Flour VS Boiled Spears Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dark Rye Flour or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 500 calories of Dark Rye Flour vs Boiled Spears Frozen Broccoli:

• 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 592 times more Vitamin A, 2 times more Vitamin B1, 3.7 times more Vitamin B2, 2.2 times more Vitamin B5, 3.4 times more Vitamin B6, 10.6 times more Vitamin B9, more Vitamin C, 5.6 times more Vitamin E and 173.3 times more Vitamin K than Dark Rye Flour.
• Both Dark Rye Flour and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dark Rye Flour as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dark Rye Flour vs Boiled Spears Frozen Broccoli:

• 500 calories of Dark Rye Flour have 1.6 times more Manganese and 1.4 times more Zinc than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 16 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus, 2.9 times more Potassium, 139.3 times more Sodium and 98 times more Water than Dark Rye Flour.
• Both Dark Rye Flour and Boiled Spears Frozen Broccoli contain similar levels of Copper and Selenium per 500 calories.
• 500 calories of Dark Rye Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 3.3 times more Omega 3, 7.4 times more Sugars, 1.5 times more Fiber and 2.3 times more Protein than Dark Rye Flour.
• Both Dark Rye Flour and Boiled Spears Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Dark Rye Flour as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 500 calories.