Comparing Nutrients in 500 calories Wheat Bran VS Frozen Chopped Broccoli

Weight per 500 calories

• Wheat Bran: 232g
• Frozen Chopped Broccoli: 1923g

Wheat Bran has 8.3 times more energy per 100g than Frozen Chopped Broccoli. It has above average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Wheat Bran or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Wheat Bran	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.84g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	27.8% 4.7g	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	115% 149g	70.7% 92g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	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	261% 99g	152% 57.7g	38g per day for Men 19-50 years
Protein	64.3% 36g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	196% 31.4mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.05mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	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	45.7% 183μg	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	0% 0mg	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	23% 3.45mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.67% 4.4μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	17% 169mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	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	306% 24.5mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	337% 1414mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	1157% 26.6mg	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	335% 2345mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	80.5% 2736mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.63mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	153% 17mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	0.62% 23g	47.5% 1759g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Wheat Bran vs Frozen Chopped Broccoli:

• Crude Wheat Bran has 3.5 times more Vitamin B3 and 1.2 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.4 times more Vitamin B2, 7 times more Vitamin B9, more Vitamin C, 6.8 times more Vitamin E and 354.6 times more Vitamin K than Crude Wheat Bran.
• Both Crude Wheat Bran and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.
• Both Crude Wheat Bran as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Wheat Bran vs Frozen Chopped Broccoli:

• Crude Wheat Bran has 3.2 times more Copper, 1.6 times more Iron, 4.1 times more Magnesium, 4.7 times more Manganese, 2.4 times more Phosphorus, 3.3 times more Selenium and 1.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 6.4 times more Calcium, 1.5 times more Potassium, 99.7 times more Sodium and 76.8 times more Water than Crude Wheat Bran.

Comparison of macro-nutrients per 500 calories:

• Crude Wheat Bran has 1.8 times more Fat, 7.9 times more Omega 6, 1.6 times more Carbohydrate and 1.7 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.2 times more Omega 3, 27.4 times more Sugars and 1.5 times more Protein than Crude Wheat Bran.
• Both Crude Wheat Bran and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
• Both Crude Wheat Bran as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.