Comparing Nutrients in 500 calories Boiled BroccoliVS Carob flour

Weight per 500 calories

Boiled Broccoli

1429g

Carob flour

225g

Carob flour has 6.3 times more energy per unit of mass than Boiled and Drained Broccoli, which is above average in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 500 calories - Boiled Broccoli or Carob flour?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Carob flour

93%

500 kcal ▼

Macro Nutrients

Boiled Broccolivs Carob flour

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

1.5%1.46g

5.86 gvs1.46 g

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

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3.53%1.13g

Saturated Fat

0.63%0.2g

1.13 gvs0.2 g

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

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106%1.7g

Omega 3

0.56%0.009g

1.7 gvs0.009 g

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

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4.3%0.73g

Omega 6

2.8%0.48g

0.73 gvs0.48 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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79%103g

Carbohydrate

154%200g

103 gvs200 g

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

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27.4%20g

Sugars

152%111g

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

20 gvs111 g

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

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14.6%10.6g

Fructose

≤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 gvsNA g

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

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%7g

Glucose

7 gvsNA g

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

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%1.14g

Sucrose

1.14 gvsNA g

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

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124%47g

Fiber

236%89.6g

47 gvs89.6 g

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

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60.7%34g

Protein

18.6%10.4g

34 gvs10.4 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Broccolivs Carob flour

122%1100μg

Vitamin A

0.25%2.25μg

RAE, retinol activity equivalents

1100 μgvs2.25 μg

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

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75%0.9mg

Vitamin B1

9.95%0.12mg

Thiamine

0.9 mgvs0.12 mg

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

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135%1.76mg

Vitamin B2

80%1.04mg

Riboflavin

1.76 mgvs1.04 mg

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

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49.4%7.9mg

Vitamin B3

26.7%4.27mg

Niacin, nicotinic acid, niacinamide

7.9 mgvs4.27 mg

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

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176%8.8mg

Vitamin B5

2.1%0.11mg

Pantothenic acid

8.8 mgvs0.11 mg

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

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220%2.86mg

Vitamin B6

63.4%0.82mg

Pyridoxine

2.86 mgvs0.82 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

16.3%65.3μg

Folates and Folic Acid

1543 μgvs65.3 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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1030%927mg

Vitamin C

0.5%0.45mg

Ascorbic acid

927 mgvs0.45 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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138%20.7mg

Vitamin E

9.46%1.4mg

Tocopherols and Tocotrienols

20.7 mgvs1.4 mg

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

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1680%2016μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2016 μgvs0 μg

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

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Minerals

Boiled Broccolivs Carob flour

57%571mg

Calcium

78.4%784mg

571 mgvs784 mg

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

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97%0.87mg

Copper

143%1.3mg

0.87 mgvs1.3 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

82.8%6.62mg

9.57 mgvs6.62 mg

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

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71.4%300mg

Magnesium

29%122mg

300 mgvs122 mg

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

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120%2.77mg

Manganese

49.7%1.14mg

2.77 mgvs1.14 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

25.4%178mg

957 mgvs178 mg

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

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123%4186mg

Potassium

54.8%1863mg

4186 mgvs1863 mg

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

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41.6%23μg

Selenium

21.7%12μg

23 μgvs12 μg

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

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39%586mg

Sodium

5.26%79mg

586 mgvs79 mg

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

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58.4%6.43mg

Zinc

19%2.07mg

6.43 mgvs2.07 mg

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

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34.5%1275g

Water

0.22%8.06g

1275 gvs8.06 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 Carob flour:

Boiled and Drained Broccoli has 488.4 times more Vitamin A, 7.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 83.1 times more Vitamin B5, 3.5 times more Vitamin B6, 23.6 times more Vitamin B9, 2058.3 times more Vitamin C, 14.6 times more Vitamin E and more Vitamin K than Carob flour.
Both Boiled and Drained Broccoli as well as Carob flour have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Carob flour:

Boiled and Drained Broccoli has 1.4 times more Iron, 2.5 times more Magnesium, 2.4 times more Manganese, 5.4 times more Phosphorus, 2.2 times more Potassium, 1.9 times more Selenium, 7.4 times more Sodium, 3.1 times more Zinc and 158.1 times more Water than Carob flour.
While Carob flour contains 1.4 times more Calcium and 1.5 times more Copper than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Broccoli has 4 times more Fat, 188.7 times more Omega 3 and 3.3 times more Protein than Carob flour.
While Carob flour contains 2 times more Carbohydrate, 5.6 times more Sugars and 1.9 times more Fiber than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Carob flour have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Broccoli as well as Carob flour have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliCarob flourVS Frozen Chopped BroccoliBoiled BroccoliVS Chickpeas Carob flourVS Chickpeas

Compare Foods

Comparing Nutrients in 500 calories Boiled BroccoliVS Carob flour

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Broccoli or Carob flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: