Comparing Nutrients in 500 calories Fuyu VS Frozen Broccoli Spears

Weight per 500 calories

• Fuyu: 431g
• Frozen Broccoli Spears: 1724g

Fuyu has 4 times more energy per 100g than Frozen Broccoli Spears. It has average energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Which food has more nutrients per 500 calories - Fuyu or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Fuyu	28%	58%	14%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Fuyu	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	35.5% 34.5g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	144% 2.3g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	101% 17g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	71% 92g	130g per day for Men 19-50 years
Sugars	NA	35% 25.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	136% 51.7g	38g per day for Men 19-50 years
Protein	68.7% 38.4g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Fuyu	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.4% 0.68mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.63mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	232% 3mg	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	31.3% 125μg	405% 1621μg	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	0.96% 0.86mg	1308% 1178mg	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	NA	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fuyu	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	20% 198mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	69% 0.62mg	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	107% 8.53mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	53.4% 224mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	220% 5.06mg	192% 4.4mg	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	45% 315mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	9.5% 323mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	136% 74.6μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	826% 12384mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	61% 6.72mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	8.16% 302g	42% 1561g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Fuyu vs Frozen Broccoli Spears:

• Frozen Broccoli Spears contain more Vitamin A, 1.8 times more Vitamin B1, 4.5 times more Vitamin B2, 4.9 times more Vitamin B3, 7.3 times more Vitamin B5, 7.7 times more Vitamin B6, 13 times more Vitamin B9 and 1366 times more Vitamin C than Salted and Fermented Tofu.
• Both Salted and Fermented Tofu as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Fuyu vs Frozen Broccoli Spears:

• Salted and Fermented Tofu has 2.6 times more Copper, 2.3 times more Selenium and 42.3 times more Sodium than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 3.6 times more Calcium, 1.5 times more Iron, 3.2 times more Phosphorus, 13.3 times more Potassium and 5.2 times more Water than Salted and Fermented Tofu.
• Both Salted and Fermented Tofu and Frozen Broccoli Spears have similar amounts of Magnesium, Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Salted and Fermented Tofu has 5.9 times more Fat, 5.6 times more Saturated Fat and 26.9 times more Omega 6 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 4.9 times more Carbohydrate and 1.4 times more Protein than Salted and Fermented Tofu.
• Both Salted and Fermented Tofu and Frozen Broccoli Spears have similar amounts of Energy and Omega 3 per 500 kcal.
• Both Salted and Fermented Tofu as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.