Comparing Nutrients in 500 calories Vegetarian filletsVS Broccoli

Weight per 500 calories

Vegetarian fillets

172g

Broccoli

1471g

Vegetarian fillets have 8.5 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Vegetarian fillets or Broccoli?

Macros Ratio

Protein Fat Carbs

Vegetarian fillets

32%

56%

12%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Vegetarian filletsvs Broccoli

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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32%31g

Fat

5.6%5.44g

31 gvs5.44 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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15.4%4.9g

Saturated Fat

5.24%1.68g

4.9 gvs1.68 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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112%1.8g

Omega 3

58%0.93g

1.8 gvs0.93 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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84%14.3g

Omega 6

4.24%0.72g

14.3 gvs0.72 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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12%15.5g

Carbohydrate

75%98g

15.5 gvs98 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.9%1.38g

Sugars

34.5%25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.38 gvs25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

13.8%10g

≤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]

NA gvs10 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%7.2g

NA gvs7.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.47g

NA gvs1.47 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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27.7%10.5g

Fiber

101%38.2g

10.5 gvs38.2 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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71%39.7g

Protein

74%41.5g

39.7 gvs41.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Vegetarian filletsvs Broccoli

0%0μg

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

0 μgvs456 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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158%1.9mg

Vitamin B1

87%1.04mg

Thiamine

1.9 mgvs1.04 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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119%1.55mg

Vitamin B2

132%1.72mg

Riboflavin

1.55 mgvs1.72 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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129%20.7mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

20.7 mgvs9.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

169%8.43mg

Pantothenic acid

NA mgvs8.43 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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199%2.6mg

Vitamin B6

198%2.57mg

Pyridoxine

2.6 mgvs2.57 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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44%176μg

Vitamin B9

232%926μg

Folates and Folic Acid

176 μgvs926 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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302%7.24μg

Vitamin B12

0%0μg

Cobalamin

7.24 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

1458%1312mg

Ascorbic acid

0 mgvs1312 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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39.7%5.95mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

5.95 mgvs11.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

0 μgvs1494 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Vegetarian filletsvs Broccoli

16.4%164mg

Calcium

69%691mg

164 mgvs691 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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177%1.6mg

Copper

80%0.72mg

1.6 mgvs0.72 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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43%3.45mg

Iron

134%10.7mg

3.45 mgvs10.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.44%39.7mg

Magnesium

73.5%309mg

39.7 mgvs309 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

134%3.1mg

NA mgvs3.1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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111%776mg

Phosphorus

139%971mg

776 mgvs971 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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30.4%1034mg

Potassium

137%4647mg

1034 mgvs4647 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.13%1.72μg

Selenium

67%36.8μg

1.72 μgvs36.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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56.3%845mg

Sodium

32.4%485mg

845 mgvs485 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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22%2.4mg

Zinc

55%6.03mg

2.4 mgvs6.03 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.1%77.6g

Water

35.5%1313g

77.6 gvs1313 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 Vegetarian fillets vs Broccoli:

Vegetarian fillets have 1.8 times more Vitamin B1, 2.2 times more Vitamin B3 and more Vitamin B12 than Raw Broccoli.
While Raw Broccoli contains more Vitamin A, 5.3 times more Vitamin B9, more Vitamin C, 1.9 times more Vitamin E and more Vitamin K than Vegetarian fillets.
Both Vegetarian fillets and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B6 per 500 kcal.
Both Vegetarian fillets as well as Raw Broccoli have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Vegetarian fillets vs Broccoli:

Vegetarian fillets have 2.2 times more Copper and 1.7 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 4.2 times more Calcium, 3.1 times more Iron, 7.8 times more Magnesium, 1.3 times more Phosphorus, 4.5 times more Potassium, 21.3 times more Selenium, 2.5 times more Zinc and 16.9 times more Water than Vegetarian fillets.

Comparison of macro-nutrients per 500 calories:

Vegetarian fillets have 5.7 times more Fat, 2.9 times more Saturated Fat, 1.9 times more Omega 3 and 19.8 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 6.3 times more Carbohydrate, 18.1 times more Sugars and 3.6 times more Fiber than Vegetarian fillets.
Both Vegetarian fillets and Raw Broccoli have similar amounts of Energy and Protein per 500 kcal.
Both Vegetarian fillets as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Vegetarian filletsVS Meatless Sandwich SpreadBroccoliVS Meatless Sandwich SpreadVegetarian filletsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories Vegetarian filletsVS Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Vegetarian fillets or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: