Comparing Nutrients in 500 calories Garlic Powder VS Frozen Chopped Broccoli

Weight per 500 calories

• Garlic Powder: 151g
• Frozen Chopped Broccoli: 1923g

Garlic Powder has 12.7 times more energy per 100g than Frozen Chopped Broccoli. It has high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Garlic Powder or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Garlic Powder	18%	2%	80%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Garlic Powder	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.14% 1.1g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	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	84.5% 110g	70.7% 92g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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	0.65% 0.47g	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	% 0.11g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 3.1g	NA	g per day for Men 19-50 years
Fiber	35.8% 13.6g	152% 57.7g	38g per day for Men 19-50 years
Protein	44.6% 25g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Garlic Powder	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.8% 0.66mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	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	17.7% 71μg	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	2% 1.8mg	1205% 1085mg	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	6.75% 1mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic Powder	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	12% 119mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	89.5% 0.81mg	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	107% 8.53mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	64.3% 1.48mg	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	89.3% 625mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	53% 1802mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	65.6% 36μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	6.04% 91mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	0.26% 9.74g	47.5% 1759g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Garlic Powder vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.6 times more Vitamin B1, 8.7 times more Vitamin B2, 7.5 times more Vitamin B3, 4.8 times more Vitamin B5, 18.1 times more Vitamin B9, 598.3 times more Vitamin C, 23.2 times more Vitamin E and 2581.2 times more Vitamin K than Garlic Powder Spices.
• Both Garlic Powder Spices and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 per 500 kcal.
• Both Garlic Powder Spices as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Garlic Powder vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 9 times more Calcium, 1.8 times more Iron, 3 times more Magnesium, 3.8 times more Manganese, 1.5 times more Phosphorus, 2.3 times more Potassium, 1.5 times more Selenium, 5.1 times more Sodium, 2 times more Zinc and 180.5 times more Water than Garlic Powder Spices.
• Both Garlic Powder Spices and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Chopped Broccoli, Unprepared contains 5.1 times more Fat, 111.4 times more Omega 3, 7.1 times more Sugars, 34.1 times more Fructose, 4.2 times more Fiber and 2.2 times more Protein than Garlic Powder Spices.
• Both Garlic Powder Spices and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Garlic Powder Spices as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.