Comparing Nutrients in 500 calories Frozen Chopped BroccoliVS Boiled Garland Chrysanthemum

Weight per 500 calories

Frozen Chopped Broccoli

1923g

Boiled Garland Chrysanthemum

2500g

Frozen Chopped Broccoli has 1.3 times more energy per 100g than Boiled Garland Chrysanthemum. It has very low energy density when compared to other foods. Boiled and Drained Garland Chrysanthemum having very low energy density.

Which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Boiled Garland Chrysanthemum?

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

Boiled Garland Chrysanthemum

27%

70%

500 kcal ▼

Macro Nutrients

Frozen Chopped Broccolivs Boiled Garland Chrysanthemum

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

5.75%5.58g

Fat

2.3%2.25g

5.58 gvs2.25 g

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

Find Vegetables rich in Fat

2.64%0.85g

Saturated Fat

1.7%0.55g

0.85 gvs0.55 g

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

Find Vegetables rich in Saturated Fat

126%2g

Omega 3

9.38%0.15g

2 gvs0.15 g

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

Find Vegetables rich in Omega 3

3.5%0.6g

Omega 6

5%0.85g

0.6 gvs0.85 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

70.7%92g

Carbohydrate

83%108g

92 gvs108 g

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

Find Vegetables rich in Carbohydrate

36%26g

Sugars

69.3%50.3g

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

26 gvs50.3 g

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

Find Vegetables rich in Sugars

22%16g

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]

16 gvsNA g

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

Find Vegetables rich in Fructose

%14.4g

Glucose

14.4 gvsNA g

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

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

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

Find Vegetables rich in Sucrose

152%57.7g

Fiber

151%57.5g

57.7 gvs57.5 g

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

Find Vegetables rich in Fiber

96%54g

Protein

73.2%41g

54 gvs41 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Frozen Chopped Broccolivs Boiled Garland Chrysanthemum

111%1000μg

Vitamin A

358%3225μg

RAE, retinol activity equivalents

1000 μgvs3225 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

85%1mg

Vitamin B1

43.8%0.53mg

Thiamine

1 mgvs0.53 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

142%1.85mg

Vitamin B2

308%4mg

Riboflavin

1.85 mgvs4 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

56.5%9.04mg

Vitamin B3

113%18mg

Niacin, nicotinic acid, niacinamide

9.04 mgvs18 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

107%5.37mg

Vitamin B5

21%1.05mg

Pantothenic acid

5.37 mgvs1.05 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

192%2.5mg

Vitamin B6

227%2.95mg

Pyridoxine

2.5 mgvs2.95 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

322%1288μg

Vitamin B9

313%1250μg

Folates and Folic Acid

1288 μgvs1250 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

1205%1085mg

Vitamin C

664%598mg

Ascorbic acid

1085 mgvs598 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

156%23.5mg

Vitamin E

417%62.5mg

Tocopherols and Tocotrienols

23.5 mgvs62.5 mg

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

Find Vegetables rich in Vitamin E

1300%1560μg

Vitamin K

2973%3568μg

Phytomenadione or phylloquinone

1560 μgvs3568 μg

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

Find Vegetables rich in Vitamin K

Minerals

Frozen Chopped Broccolivs Boiled Garland Chrysanthemum

108%1077mg

Calcium

173%1725mg

1077 mgvs1725 mg

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

Find Vegetables rich in Calcium

81%0.73mg

Copper

369%3.33mg

0.73 mgvs3.33 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

195%15.6mg

Iron

1169%94mg

15.6 mgvs94 mg

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

Find Vegetables rich in Iron

82.4%346mg

Magnesium

107%450mg

346 mgvs450 mg

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

Find Vegetables rich in Magnesium

246%5.65mg

Manganese

386%8.88mg

5.65 mgvs8.88 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

137%962mg

Phosphorus

154%1075mg

962 mgvs1075 mg

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

Find Vegetables rich in Phosphorus

120%4077mg

Potassium

418%14225mg

4077 mgvs14225 mg

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

Find Vegetables rich in Potassium

98%54μg

Selenium

13.6%7.5μg

54 μgvs7.5 μg

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

Find Vegetables rich in Selenium

30.8%462mg

Sodium

88.3%1325mg

462 mgvs1325 mg

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

Find Vegetables rich in Sodium

84%9.23mg

Zinc

45.5%5mg

9.23 mgvs5 mg

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

Find Vegetables rich in Zinc

47.5%1759g

Water

62.5%2312g

1759 gvs2312 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Boiled Garland Chrysanthemum:

Frozen Chopped Broccoli, Unprepared has 1.9 times more Vitamin B1, 5.1 times more Vitamin B5 and 1.8 times more Vitamin C than Boiled and Drained Garland Chrysanthemum.
While Boiled and Drained Garland Chrysanthemum contains 3.2 times more Vitamin A, 2.2 times more Vitamin B2, 2 times more Vitamin B3, 2.7 times more Vitamin E and 2.3 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Boiled and Drained Garland Chrysanthemum have similar amounts of Vitamin B6 and Vitamin B9 per 500 kcal.
Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Boiled Garland Chrysanthemum:

Frozen Chopped Broccoli, Unprepared has 7.2 times more Selenium and 1.8 times more Zinc than Boiled and Drained Garland Chrysanthemum.
While Boiled and Drained Garland Chrysanthemum contains 1.6 times more Calcium, 4.6 times more Copper, 6 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 3.5 times more Potassium, 2.9 times more Sodium and 1.3 times more Water than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Boiled and Drained Garland Chrysanthemum have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Frozen Chopped Broccoli, Unprepared has 2.5 times more Fat, 13.5 times more Omega 3 and 1.3 times more Protein than Boiled and Drained Garland Chrysanthemum.
While Boiled and Drained Garland Chrysanthemum contains 1.4 times more Omega 6 and 1.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Boiled and Drained Garland Chrysanthemum have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen Chopped BroccoliVS Cooked Chopped Frozen BroccoliBoiled Garland ChrysanthemumVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS CollardsBoiled Garland ChrysanthemumVS Collards

Compare Foods

Comparing Nutrients in 500 calories Frozen Chopped BroccoliVS Boiled Garland Chrysanthemum

Weight per 500 calories

Which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Boiled Garland Chrysanthemum?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: