Comparing Nutrients in 500 calories Sweetener, syrup, agave VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Sweetener, syrup, agave: 161g
• Cooked Chopped Frozen Broccoli: 1786g

Sweetener, syrup, agave has 11.1 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sweetener, syrup, agave	0%	1%	99%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Sweetener, syrup, agave	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0% 0g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	73.5% 96g	130g per day for Men 19-50 years
Sugars	151% 110g	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	124% 89.7g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	0.85% 0.32g	141% 53.6g	38g per day for Men 19-50 years
Protein	0.26% 0.15g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Sweetener, syrup, agave	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.43% 13μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	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	29% 0.38mg	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	12% 48.4μg	250% 1000μg	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	796% 716mg	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	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.2% 36.3μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetener, syrup, agave	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.16% 1.6mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	1.6% 0.015mg	67.5% 0.61mg	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	1.8% 0.15mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	0.38% 1.6mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	0.35% 0.008mg	173% 4mg	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	125% 875mg	700mg per day for Men 19-50 years
Potassium	0.19% 6.45mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	5% 2.74μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.43% 6.45mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	0.15% 0.016mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	1% 37g	43.8% 1620g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sweetener, syrup, agave vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 70.6 times more Vitamin A, 5 times more Vitamin B1, 5.4 times more Vitamin B2, 7.4 times more Vitamin B3, 6.2 times more Vitamin B6, 20.7 times more Vitamin B9, 26.1 times more Vitamin C, 14.9 times more Vitamin E and 43.4 times more Vitamin K than Sweetener, syrup, agave.
• Both Sweetener, syrup, agave as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sweetener, syrup, agave vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 365.4 times more Calcium, 41.8 times more Copper, 75 times more Iron, 143.9 times more Magnesium, 493.8 times more Manganese, 542.5 times more Phosphorus, 393 times more Potassium, 4.6 times more Selenium, 30.4 times more Sodium, 310 times more Zinc and 43.8 times more Water than Sweetener, syrup, agave.

Comparison of macro-nutrients per 500 calories:

• Sweetener, syrup, agave has 1.3 times more Carbohydrate and 4.2 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Omega 3, 166.1 times more Fiber and 381.3 times more Protein than Sweetener, syrup, agave.
• Both Sweetener, syrup, agave and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 500 kcal.
• Both Sweetener, syrup, agave as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.