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Comparing Nutrients in 500 calories Canned Tamarind NectarVS Frozen Chopped Broccoli

Weight per 500 calories

Canned Tamarind Nectar
877g
Frozen Chopped Broccoli
1923g

Canned Tamarind Nectar has 2.2 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Canned Tamarind Nectar or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Canned Tamarind Nectar
1%
2%
97%
Frozen Chopped Broccoli
34%
8%
58%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.1%1.05g
Fat
5.75%5.58g
1.05 gvs5.58 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
2.64%0.85g
NA gvs0.85 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
126%2g
NA gvs2 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
3.5%0.6g
NA gvs0.6 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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99%129g
Carbohydrate
70.7%92g
129 gvs92 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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154%111g
Sugars
36%26g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
111 gvs26 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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73.4%53.2g
Fructose
22%16g
≤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]
53.2 gvs16 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%52g
Glucose
%14.4g
52 gvs14.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.14g
Sucrose
NA
1.14 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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11.5%4.4g
Fiber
152%57.7g
4.4 gvs57.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.4%0.79g
Protein
96%54g
0.79 gvs54 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
111%1000μg
RAE, retinol activity equivalents
0 μgvs1000 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.2%0.026mg
Vitamin B1
85%1mg
Thiamine
0.026 mgvs1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.02%0.026mg
Vitamin B2
142%1.85mg
Riboflavin
0.026 mgvs1.85 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.84%0.61mg
Vitamin B3
56.5%9.04mg
Niacin, nicotinic acid, niacinamide
0.61 mgvs9.04 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.5%0.32mg
Vitamin B5
107%5.37mg
Pantothenic acid
0.32 mgvs5.37 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.72%0.061mg
Vitamin B6
192%2.5mg
Pyridoxine
0.061 mgvs2.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.2%8.77μg
Vitamin B9
322%1288μg
Folates and Folic Acid
8.77 μgvs1288 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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69.2%62.3mg
Vitamin C
1205%1085mg
Ascorbic acid
62.3 mgvs1085 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7%1.05mg
Vitamin E
156%23.5mg
Tocopherols and Tocotrienols
1.05 mgvs23.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.73%0.88μg
Vitamin K
1300%1560μg
Phytomenadione or phylloquinone
0.88 μgvs1560 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

8.77%87.7mg
Calcium
108%1077mg
87.7 mgvs1077 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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13.6%0.12mg
Copper
81%0.73mg
0.12 mgvs0.73 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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82.2%6.58mg
Iron
195%15.6mg
6.58 mgvs15.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.35%35mg
Magnesium
82.4%346mg
35 mgvs346 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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7.63%0.18mg
Manganese
246%5.65mg
0.18 mgvs5.65 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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2.5%17.5mg
Phosphorus
137%962mg
17.5 mgvs962 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.97%237mg
Potassium
120%4077mg
237 mgvs4077 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
98%54μg
NA μgvs54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.1%61.4mg
Sodium
30.8%462mg
61.4 mgvs462 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.6%0.18mg
Zinc
84%9.23mg
0.18 mgvs9.23 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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20%745g
Water
47.5%1759g
745 gvs1759 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Canned Tamarind Nectar vs Frozen Chopped Broccoli:
Comparing minerals per 500 calories for Canned Tamarind Nectar vs Frozen Chopped Broccoli:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: