Comparing Nutrients in 500 calories Sweetener, syrup, agave VS Boiled Broccoli

Weight per 500 calories

• Sweetener, syrup, agave: 161g
• Boiled Broccoli: 1429g

Sweetener, syrup, agave has 8.9 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Sweetener, syrup, agave or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Sweetener, syrup, agave	0%	1%	99%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Sweetener, syrup, agave	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	95% 123g	79% 103g	130g per day for Men 19-50 years
Sugars	151% 110g	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	124% 89.7g	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	% 20g	% 7g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.14g	g per day for Men 19-50 years
Fiber	0.85% 0.32g	124% 47g	38g per day for Men 19-50 years
Protein	0.26% 0.15g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Sweetener, syrup, agave	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.43% 13μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	12% 48.4μg	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	30.5% 27.4mg	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	10.5% 1.6mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.2% 36.3μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetener, syrup, agave	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0.16% 1.6mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	1.6% 0.015mg	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	1.8% 0.15mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	0.38% 1.6mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	0.35% 0.008mg	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	0.23% 1.6mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	0.19% 6.45mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	5% 2.74μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	0.43% 6.45mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	0.15% 0.016mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	1% 37g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sweetener, syrup, agave vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 85.3 times more Vitamin A, 4.6 times more Vitamin B1, 6.6 times more Vitamin B2, 7.1 times more Vitamin B3, 7.6 times more Vitamin B6, 31.9 times more Vitamin B9, 33.8 times more Vitamin C, 13.1 times more Vitamin E and 55.5 times more Vitamin K than Sweetener, syrup, agave.
• Both Sweetener, syrup, agave 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 Sweetener, syrup, agave vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 354.3 times more Calcium, 60 times more Copper, 65.9 times more Iron, 186 times more Magnesium, 343.7 times more Manganese, 593.4 times more Phosphorus, 648.8 times more Potassium, 8.3 times more Selenium, 90.8 times more Sodium, 398.6 times more Zinc and 34.5 times more Water than Sweetener, syrup, agave.

Comparison of macro-nutrients per 500 calories:

• Sweetener, syrup, agave has 1.2 times more Carbohydrate, 5.5 times more Sugars and 8.5 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 8.1 times more Fat, more Omega 3, 146.1 times more Fiber and 234.2 times more Protein than Sweetener, syrup, agave.
• Both Sweetener, syrup, agave and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
• Both Sweetener, syrup, agave as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.