Comparing Nutrients in 500 calories Boiled BroccoliVS Snacks, granola bites, mixed flavors

Weight per 500 calories

Boiled Broccoli

1429g

Snacks, granola bites, mixed flavors

111g

Snacks, granola bites, mixed flavors have 12.9 times more energy per unit of mass than Boiled and Drained Broccoli, which is very high in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 500 calories - Boiled Broccoli or Snacks, granola bites, mixed flavors?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Snacks, granola bites, mixed flavors

35%

59%

500 kcal ▼

Macro Nutrients

Boiled Broccolivs Snacks, granola bites, mixed flavors

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

20%19.4g

5.86 gvs19.4 g

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

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3.53%1.13g

Saturated Fat

34.3%11g

1.13 gvs11 g

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

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106%1.7g

Omega 3

15.7%0.25g

1.7 gvs0.25 g

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

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4.3%0.73g

Omega 6

15%2.57g

0.73 gvs2.57 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

56.5%73.5g

103 gvs73.5 g

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

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27.4%20g

Sugars

46%33.3g

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

20 gvs33.3 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

16.6%6.3g

47 gvs6.3 g

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

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60.7%34g

Protein

14%7.95g

34 gvs7.95 g

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

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Vitamins

Boiled Broccolivs Snacks, granola bites, mixed flavors

122%1100μg

Vitamin A

0.25%2.2μg

RAE, retinol activity equivalents

1100 μgvs2.2 μg

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

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75%0.9mg

Vitamin B1

18.4%0.22mg

Thiamine

0.9 mgvs0.22 mg

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

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135%1.76mg

Vitamin B2

12.5%0.16mg

Riboflavin

1.76 mgvs0.16 mg

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

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49.4%7.9mg

Vitamin B3

16%2.57mg

Niacin, nicotinic acid, niacinamide

7.9 mgvs2.57 mg

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

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176%8.8mg

Vitamin B5

9.98%0.5mg

Pantothenic acid

8.8 mgvs0.5 mg

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

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220%2.86mg

Vitamin B6

12%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

9.15%36.6μg

Folates and Folic Acid

1543 μgvs36.6 μg

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

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0%0μg

Vitamin B12

3.23%0.078μg

Cobalamin

0 μgvs0.078 μg

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

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1030%927mg

Vitamin C

0.25%0.22mg

Ascorbic acid

927 mgvs0.22 mg

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

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0%0IU

Vitamin D

0.18%1.1IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs1.1 IU

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

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138%20.7mg

Vitamin E

18.6%2.8mg

Tocopherols and Tocotrienols

20.7 mgvs2.8 mg

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

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1680%2016μg

Vitamin K

8.4%10μg

Phytomenadione or phylloquinone

2016 μgvs10 μg

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

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Minerals

Boiled Broccolivs Snacks, granola bites, mixed flavors

57%571mg

Calcium

4.55%45.5mg

571 mgvs45.5 mg

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

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97%0.87mg

Copper

30.4%0.27mg

0.87 mgvs0.27 mg

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

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1.43%57μg

Fluoride

0.008%0.33μg

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

57 μgvs0.33 μg

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

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120%9.57mg

Iron

21.6%1.73mg

9.57 mgvs1.73 mg

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

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71.4%300mg

Magnesium

18.2%76.5mg

300 mgvs76.5 mg

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

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120%2.77mg

Manganese

81%1.86mg

2.77 mgvs1.86 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

34.2%239mg

957 mgvs239 mg

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

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123%4186mg

Potassium

9.3%316mg

4186 mgvs316 mg

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

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41.6%23μg

Selenium

40.3%22μg

23 μgvs22 μg

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

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39%586mg

Sodium

12.3%185mg

586 mgvs185 mg

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

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58.4%6.43mg

Zinc

19.4%2.13mg

6.43 mgvs2.13 mg

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

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34.5%1275g

Water

0.24%8.74g

1275 gvs8.74 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 Snacks, granola bites, mixed flavors:

Boiled and Drained Broccoli has 496.1 times more Vitamin A, 4.1 times more Vitamin B1, 10.9 times more Vitamin B2, 3.1 times more Vitamin B3, 17.6 times more Vitamin B5, 18 times more Vitamin B6, 42.2 times more Vitamin B9, 4181.4 times more Vitamin C, 7.4 times more Vitamin E and 199.8 times more Vitamin K than Snacks, granola bites, mixed flavors.
Both Boiled and Drained Broccoli as well as Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Snacks, granola bites, mixed flavors:

Boiled and Drained Broccoli has 12.6 times more Calcium, 3.2 times more Copper, 5.5 times more Iron, 3.9 times more Magnesium, 1.5 times more Manganese, 4 times more Phosphorus, 13.2 times more Potassium, 3.2 times more Sodium, 3 times more Zinc and 145.9 times more Water than Snacks, granola bites, mixed flavors.
Both Boiled and Drained Broccoli and Snacks, granola bites, mixed flavors have similar amounts of Selenium per 500 kcal.
Both Boiled and Drained Broccoli as well as Snacks, granola bites, mixed flavors have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Broccoli has 6.8 times more Omega 3, 1.4 times more Carbohydrate, 7.5 times more Fiber and 4.3 times more Protein than Snacks, granola bites, mixed flavors.
While Snacks, granola bites, mixed flavors contain 3.3 times more Fat, 9.7 times more Saturated Fat, 3.5 times more Omega 6 and 1.7 times more Sugars than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Snacks, granola bites, mixed flavors have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Broccoli as well as Snacks, granola bites, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliSnacks, granola bites, mixed flavorsVS Frozen Chopped BroccoliBoiled BroccoliVS Snacks, pita chips, saltedSnacks, granola bites, mixed flavorsVS Snacks, pita chips, salted

Compare Foods

Comparing Nutrients in 500 calories Boiled BroccoliVS Snacks, granola bites, mixed flavors

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Broccoli or Snacks, granola bites, mixed flavors?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: