Comparing Nutrients in 500 calories Frozen Strawberries VS Boiled Broccoli

Weight per 500 calories

• Frozen Strawberries: 1429g
• Boiled Broccoli: 1429g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Frozen Strawberries or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Frozen Strawberries	4%	3%	93%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Frozen Strawberries	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	20.5% 0.33g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	79% 103g	130g per day for Men 19-50 years
Sugars	90% 65g	27.4% 20g	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	42.8% 31g	14.6% 10.6g	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	% 29g	% 7g	g per day for Men 19-50 years
Sucrose	% 5.3g	% 1.14g	g per day for Men 19-50 years
Fiber	79% 30g	124% 47g	38g per day for Men 19-50 years
Protein	11% 6.14g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Frozen Strawberries	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	3.17% 28.6μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.7% 0.53mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.3% 6.6mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	220% 2.86mg	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	60.7% 243μg	386% 1543μg	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	654% 589mg	1030% 927mg	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	27.6% 4.14mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Strawberries	Boiled Broccoli	Recommended Dietary Allowance
Calcium	23% 229mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	134% 10.7mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	37.4% 157mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	180% 4.14mg	120% 2.77mg	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	26.5% 186mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	62% 2114mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.6mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	34.7% 1285g	34.5% 1275g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli contains 38.5 times more Vitamin A, 2.9 times more Vitamin B1, 3.3 times more Vitamin B2, 5.7 times more Vitamin B5, 7.1 times more Vitamin B6, 6.4 times more Vitamin B9, 1.6 times more Vitamin C, 5 times more Vitamin E and 64.1 times more Vitamin K than Frozen Strawberries.
• Both Frozen Strawberries and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 500 kcal.
• Both Frozen Strawberries as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Strawberries vs Boiled Broccoli:

• Frozen Strawberries have 1.5 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.5 times more Calcium, 1.9 times more Magnesium, 5.2 times more Phosphorus, 2 times more Potassium, 2.3 times more Selenium, 20.5 times more Sodium and 3.5 times more Zinc than Frozen Strawberries.
• Both Frozen Strawberries and Boiled and Drained Broccoli have similar amounts of Copper, Iron and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Strawberries have 1.3 times more Carbohydrate, 3.3 times more Sugars and 2.9 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.7 times more Fat, 5.2 times more Omega 3, 1.6 times more Fiber and 5.5 times more Protein than Frozen Strawberries.
• Both Frozen Strawberries and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
• Both Frozen Strawberries as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.