Comparing Nutrients in 500 calories Boiled BroccoliVS Refrigerated Naan Bread

Weight per 500 calories

Boiled Broccoli

1429g

Refrigerated Naan Bread

172g

Refrigerated Commercially Prepared Plain Naan Bread has 8.3 times more energy per unit of mass than Boiled and Drained Broccoli, which is high in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 500 calories - Boiled Broccoli or Refrigerated Naan Bread?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Refrigerated Naan Bread

13%

17%

70%

500 kcal ▼

Macro Nutrients

Boiled Broccolivs Refrigerated Naan Bread

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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6.04%5.86g

Fat

10%9.7g

5.86 gvs9.7 g

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

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3.53%1.13g

Saturated Fat

7.48%2.4g

1.13 gvs2.4 g

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

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106%1.7g

Omega 3

30.7%0.49g

1.7 gvs0.49 g

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

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4.3%0.73g

Omega 6

18.3%3.1g

0.73 gvs3.1 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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79%103g

Carbohydrate

66.7%86.6g

103 gvs86.6 g

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

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27.4%20g

Sugars

8.4%6.1g

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

20 gvs6.1 g

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

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14.6%10.6g

Fructose

2%1.46g

≤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]

10.6 gvs1.46 g

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

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%7g

Glucose

%1.1g

7 gvs1.1 g

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

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%1.14g

Sucrose

%0g

1.14 gvs0 g

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

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124%47g

Fiber

9.95%3.8g

47 gvs3.8 g

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

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60.7%34g

Protein

29.5%16.5g

34 gvs16.5 g

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

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Vitamins

Boiled Broccolivs Refrigerated Naan Bread

122%1100μg

Vitamin A

RAE, retinol activity equivalents

1100 μgvsNA μg

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

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75%0.9mg

Vitamin B1

112%1.34mg

Thiamine

0.9 mgvs1.34 mg

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

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135%1.76mg

Vitamin B2

67.4%0.88mg

Riboflavin

1.76 mgvs0.88 mg

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

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49.4%7.9mg

Vitamin B3

62.7%10mg

Niacin, nicotinic acid, niacinamide

7.9 mgvs10 mg

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

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176%8.8mg

Vitamin B5

15.3%0.76mg

Pantothenic acid

8.8 mgvs0.76 mg

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

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220%2.86mg

Vitamin B6

12.6%0.16mg

Pyridoxine

2.86 mgvs0.16 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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386%1543μg

Vitamin B9

44%175μg

Folates and Folic Acid

1543 μgvs175 μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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1030%927mg

Vitamin C

Ascorbic acid

927 mgvsNA mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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138%20.7mg

Vitamin E

9.05%1.36mg

Tocopherols and Tocotrienols

20.7 mgvs1.36 mg

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

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1680%2016μg

Vitamin K

Phytomenadione or phylloquinone

2016 μgvsNA μg

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

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Minerals

Boiled Broccolivs Refrigerated Naan Bread

57%571mg

Calcium

14.4%144mg

571 mgvs144 mg

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

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97%0.87mg

Copper

24.6%0.22mg

0.87 mgvs0.22 mg

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

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1.43%57μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

57 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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120%9.57mg

Iron

70%5.6mg

9.57 mgvs5.6 mg

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

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71.4%300mg

Magnesium

11%46.4mg

300 mgvs46.4 mg

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

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120%2.77mg

Manganese

38.4%0.88mg

2.77 mgvs0.88 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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137%957mg

Phosphorus

24.5%172mg

957 mgvs172 mg

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

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123%4186mg

Potassium

6.3%215mg

4186 mgvs215 mg

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

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41.6%23μg

Selenium

87%48μg

23 μgvs48 μg

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

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39%586mg

Sodium

53.3%799mg

586 mgvs799 mg

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

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58.4%6.43mg

Zinc

12.7%1.4mg

6.43 mgvs1.4 mg

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

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34.5%1275g

Water

1.5%56g

1275 gvs56 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 Boiled Broccoli vs Refrigerated Naan Bread:

Boiled and Drained Broccoli has 2 times more Vitamin B2, 11.5 times more Vitamin B5, 17.5 times more Vitamin B6, 8.8 times more Vitamin B9 and 15.3 times more Vitamin E than Refrigerated Commercially Prepared Plain Naan Bread.
While Refrigerated Commercially Prepared Plain Naan Bread contains 1.5 times more Vitamin B1 and 1.3 times more Vitamin B3 than Boiled and Drained Broccoli.

Comparing minerals per 500 calories for Boiled Broccoli vs Refrigerated Naan Bread:

Boiled and Drained Broccoli has 4 times more Calcium, 3.9 times more Copper, 1.7 times more Iron, 6.5 times more Magnesium, 3.1 times more Manganese, 5.6 times more Phosphorus, 19.5 times more Potassium, 4.6 times more Zinc and 22.8 times more Water than Refrigerated Commercially Prepared Plain Naan Bread.
While Refrigerated Commercially Prepared Plain Naan Bread contains 2.1 times more Selenium and 1.4 times more Sodium than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Broccoli has 3.5 times more Omega 3, 3.3 times more Sugars, 7.2 times more Fructose, 12.5 times more Fiber and 2.1 times more Protein than Refrigerated Commercially Prepared Plain Naan Bread.
While Refrigerated Commercially Prepared Plain Naan Bread contains 1.7 times more Fat, 2.1 times more Saturated Fat and 4.3 times more Omega 6 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Refrigerated Commercially Prepared Plain Naan Bread have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled and Drained Broccoli as well as Refrigerated Commercially Prepared Plain Naan Bread have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliRefrigerated Naan BreadVS Frozen Chopped BroccoliBoiled BroccoliVS Crackers, standard snack-type, with whole wheatRefrigerated Naan BreadVS Crackers, standard snack-type, with whole wheat

Compare Foods

Comparing Nutrients in 500 calories Boiled BroccoliVS Refrigerated Naan Bread

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Broccoli or Refrigerated Naan Bread?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: