Comparing Nutrients in 500 calories Light Rye Flour VS Frozen Broccoli Spears

Weight per 500 calories

• Light Rye Flour: 140g
• Frozen Broccoli Spears: 1724g

Light Rye Flour has 12.3 times more energy per 100g than Frozen Broccoli Spears. It has high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Light Rye Flour	11%	3%	86%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Light Rye Flour	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.86g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	7.27% 0.12g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	4.13% 0.7g	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	82.6% 107g	71% 92g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	0.17% 0.13g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	29.5% 11.2g	136% 51.7g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Light Rye Flour	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.6% 0.46mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.2% 0.33mg	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	8.05% 32.2μg	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	0% 0mg	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	7.75% 1.16mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.9% 8.26μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Rye Flour	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.82% 18.2mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	16% 1.27mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	70.8% 1.63mg	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	26% 182mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	9.23% 314mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	45% 24.6μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.8mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	0.43% 16g	42% 1561g	3700g per day for Men 19-50 years

Light Rye Flour VS Frozen Broccoli Spears Nutrients Per 500 Kcal

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

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

• 500 kcal of Frozen Broccoli Spears contain more Vitamin A, 2.7 times more Vitamin B1, 15.6 times more Vitamin B2, 7.1 times more Vitamin B3, 4.5 times more Vitamin B5, 9.2 times more Vitamin B6, 50.3 times more Vitamin B9, more Vitamin C, 20 times more Vitamin E and 211.6 times more Vitamin K than Light Rye Flour.
• 500 calories of Light Rye Flour have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Light Rye Flour as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Frozen Broccoli Spears contain 38.8 times more Calcium, 2.1 times more Copper, 9.7 times more Iron, 6.2 times more Magnesium, 2.7 times more Manganese, 5.6 times more Phosphorus, 13.7 times more Potassium, 1.3 times more Selenium, 104.6 times more Sodium, 3.1 times more Zinc and 97.8 times more Water than Light Rye Flour.
• 500 calories of Light Rye Flour lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Frozen Broccoli Spears contain 18.5 times more Omega 3, 19.5 times more Sugars, 4.6 times more Fiber and 3.8 times more Protein than Light Rye Flour.
• Both Light Rye Flour and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Light Rye Flour provide inadequate amounts of Omega 3
• Both Light Rye Flour as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.