Comparing Nutrients in 500 calories Dried Breadnuts VS Broccoli

Weight per 500 calories

• Dried Breadnuts: 136g
• Broccoli: 1471g

Dried Breadnuts have 10.8 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Dried Breadnuts or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Dried Breadnuts	9%	4%	87%
Broccoli	27%	8%	65%

Macro Nutrients

	Dried Breadnuts	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.36% 2.3g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	5.53% 0.94g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.2% 108g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	53.4% 20.3g	101% 38.2g	38g per day for Men 19-50 years
Protein	21% 11.7g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Dried Breadnuts	Broccoli	Recommended Dietary Allowance
Vitamin A	1.67% 15μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.2% 2.56mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.8% 0.93mg	198% 2.57mg	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	38.5% 154μg	232% 926μg	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	70.5% 63.5mg	1458% 1312mg	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	NA	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Breadnuts	Broccoli	Recommended Dietary Allowance
Calcium	13% 128mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	372% 3.34mg	80% 0.72mg	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	78.3% 6.27mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	134% 3.1mg	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	34.6% 243mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	80.6% 2740mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	4.8% 72.2mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	23.7% 2.6mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.24% 8.86g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried Breadnuts vs Broccoli:

• Raw Broccoli contains 30.4 times more Vitamin A, 25.5 times more Vitamin B1, 9 times more Vitamin B2, 3.3 times more Vitamin B3, 3.3 times more Vitamin B5, 2.8 times more Vitamin B6, 6 times more Vitamin B9 and 20.7 times more Vitamin C than Dried Breadnut Tree Seeds.
• Both Dried Breadnut Tree Seeds as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Breadnuts vs Broccoli:

• Dried Breadnut Tree Seeds have 4.6 times more Copper than Raw Broccoli.
• While Raw Broccoli contains 5.4 times more Calcium, 1.7 times more Iron, 2 times more Magnesium, 7.5 times more Manganese, 4 times more Phosphorus, 1.7 times more Potassium, 14.2 times more Selenium, 6.7 times more Sodium, 2.3 times more Zinc and 148.3 times more Water than Dried Breadnut Tree Seeds.

Comparison of macro-nutrients per 500 calories:

• Dried Breadnut Tree Seeds have 1.3 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Fat, 2.7 times more Saturated Fat, 3.3 times more Omega 3, 1.9 times more Fiber and 3.5 times more Protein than Dried Breadnut Tree Seeds.
• Both Dried Breadnut Tree Seeds and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Dried Breadnut Tree Seeds as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.