Comparing Nutrients in 500 calories Tangerines, (mandarin oranges), canned, juice pack, drained VS Frozen Chopped Broccoli

Weight per 500 calories

• Tangerines, (mandarin oranges), canned, juice pack, drained: 1316g
• Frozen Chopped Broccoli: 1923g

Tangerines, (mandarin oranges), canned, juice pack, drained have 1.5 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.

Discover which food has more nutrients per 500 calories - Tangerines, (mandarin oranges), canned, juice pack, drained or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Tangerines, (mandarin oranges), canned, juice pack, drained	7%	1%	92%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Tangerines, (mandarin oranges), canned, juice pack, drained	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.053g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	0.82% 0.013g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.066g	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	95% 124g	70.7% 92g	130g per day for Men 19-50 years
Sugars	150% 109g	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	NA	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	NA	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	41.6% 15.8g	152% 57.7g	38g per day for Men 19-50 years
Protein	17.6% 9.87g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Tangerines, (mandarin oranges), canned, juice pack, drained	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	96% 868μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.16mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.86mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.5% 0.57mg	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	16.4% 65.8μg	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	496% 446mg	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	13% 1.97mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tangerines, (mandarin oranges), canned, juice pack, drained	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	15.8% 158mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	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	44.4% 3.55mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	34.5% 145mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	NA	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	20.7% 145mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	52.6% 1789mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	4.4% 65.8mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	63.4% 6.97mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	32% 1178g	47.5% 1759g	3700g per day for Men 19-50 years

Tangerines, (mandarin Oranges), Canned, Juice Pack, Drained VS Frozen Chopped Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tangerines, (mandarin oranges), canned, juice pack, drained or Frozen Chopped Broccoli?

Lets compare vitamin content per 500 calories of Tangerines, (mandarin oranges), canned, juice pack, drained vs Frozen Chopped Broccoli:

• 500 kcal of Frozen Chopped Broccoli, Unprepared contain 4.5 times more Vitamin B2, 1.5 times more Vitamin B3, 4.4 times more Vitamin B6, 19.6 times more Vitamin B9, 2.4 times more Vitamin C, 11.9 times more Vitamin E and more Vitamin K than Tangerines, (mandarin oranges), canned, juice pack, drained.
• Both Tangerines, (mandarin oranges), canned, juice pack, drained and Frozen Chopped Broccoli provide similar amounts of Vitamin A and Vitamin B1 per 500 calories.
• 500 calories of Tangerines, (mandarin oranges), canned, juice pack, drained have insufficient amounts of Vitamin K
• Both Tangerines, (mandarin oranges), canned, juice pack, drained as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tangerines, (mandarin oranges), canned, juice pack, drained vs Frozen Chopped Broccoli:

• 500 kcal of Frozen Chopped Broccoli, Unprepared contain 6.8 times more Calcium, 1.4 times more Copper, 4.4 times more Iron, 2.4 times more Magnesium, 6.6 times more Phosphorus, 2.3 times more Potassium, 10.2 times more Selenium, 7 times more Sodium, 1.3 times more Zinc and 1.5 times more Water than Tangerines, (mandarin oranges), canned, juice pack, drained.
• 500 calories of Tangerines, (mandarin oranges), canned, juice pack, drained lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tangerines, (mandarin oranges), canned, juice pack, drained have 1.3 times more Carbohydrate and 4.2 times more Sugars than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 153.5 times more Omega 3, 3.7 times more Fiber and 5.5 times more Protein than Tangerines, (mandarin oranges), canned, juice pack, drained.
• Both Tangerines, (mandarin oranges), canned, juice pack, drained and Frozen Chopped Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Tangerines, (mandarin oranges), canned, juice pack, drained provide inadequate amounts of Omega 3
• Both Tangerines, (mandarin oranges), canned, juice pack, drained as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 500 calories.