Comparing Nutrients in 500 calories Salt VS Boiled Spears Frozen Broccoli

Weight per 500 calories

• Boiled Spears Frozen Broccoli: 1786g

One of the foods has 0 calories. Comparison per 100 kcal is not possible.

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

Macros Ratio

	Protein	Fat	Carbs
Salt	0%	0%	0%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Salt	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	NA	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	NA	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	NA	1% 0.32g	32g per day for Men 19-50 years
Omega 3	NA	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	NA	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	NA	73.6% 96g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	141% 53.6g	38g per day for Men 19-50 years
Protein	NA	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Salt	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	134% 536μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	796% 716mg	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	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salt	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	NA	91% 911mg	1000mg per day for Men 19-50 years
Copper	NA	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	NA	136% 11mg	8mg per day for Men 19-50 years
Magnesium	NA	85% 357mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	140% 982mg	700mg per day for Men 19-50 years
Potassium	NA	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	NA	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	NA	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	NA	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	NA	43.8% 1620g	3700g per day for Men 19-50 years

Salt VS Boiled Spears Frozen Broccoli Nutrients Per 500 Kcal

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

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

One of the foods have 0 calories. Comparison of vitamins per 500 kcal not possible.

Comparing minerals per 500 calories for Salt vs Boiled Spears Frozen Broccoli:

One of the foods have 0 calories. Comparison of minerals per 500 kcal not possible.

Comparison of macro-nutrients per 500 calories:

One of the foods have 0 calories. Comparison of macro-nutrients per 500 kcal not possible.