Comparing Nutrients in 500 calories BroccoliVS Endive

Weight per 500 calories

Broccoli

1471g

Endive

2941g

Broccoli has 2 times more energy per 100g than Endive. It has low energy density when compared to other foods. Raw Endive having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Endive

25%

66%

500 kcal ▼

Macro Nutrients

Broccolivs Endive

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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5.6%5.44g

Fat

6.06%5.9g

5.44 gvs5.9 g

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

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5.24%1.68g

Saturated Fat

4.4%1.4g

1.68 gvs1.4 g

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

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58%0.93g

Omega 3

24%0.38g

0.93 gvs0.38 g

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

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4.24%0.72g

Omega 6

13%2.2g

0.72 gvs2.2 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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75%98g

Carbohydrate

75.8%99g

98 gvs99 g

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

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34.5%25g

Sugars

10%7.35g

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

25 gvs7.35 g

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

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13.8%10g

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 gvsNA g

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

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%7.2g

Glucose

7.2 gvsNA g

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

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%1.47g

Sucrose

1.47 gvsNA g

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

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101%38.2g

Fiber

240%91g

38.2 gvs91 g

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

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74%41.5g

Protein

65.7%36.8g

41.5 gvs36.8 g

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

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Vitamins

Broccolivs Endive

50.7%456μg

Vitamin A

353%3176μg

RAE, retinol activity equivalents

456 μgvs3176 μg

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

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87%1.04mg

Vitamin B1

196%2.35mg

Thiamine

1.04 mgvs2.35 mg

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

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132%1.72mg

Vitamin B2

170%2.2mg

Riboflavin

1.72 mgvs2.2 mg

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

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58.7%9.4mg

Vitamin B3

73.5%11.8mg

Niacin, nicotinic acid, niacinamide

9.4 mgvs11.8 mg

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

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169%8.43mg

Vitamin B5

529%26.5mg

Pantothenic acid

8.43 mgvs26.5 mg

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

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198%2.57mg

Vitamin B6

45.2%0.59mg

Pyridoxine

2.57 mgvs0.59 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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232%926μg

Vitamin B9

1044%4176μg

Folates and Folic Acid

926 μgvs4176 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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1458%1312mg

Vitamin C

212%191mg

Ascorbic acid

1312 mgvs191 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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76.5%11.5mg

Vitamin E

86.3%13mg

Tocopherols and Tocotrienols

11.5 mgvs13 mg

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

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1245%1494μg

Vitamin K

5662%6794μg

Phytomenadione or phylloquinone

1494 μgvs6794 μg

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

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Minerals

Broccolivs Endive

69%691mg

Calcium

153%1529mg

691 mgvs1529 mg

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

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80%0.72mg

Copper

324%2.9mg

0.72 mgvs2.9 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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134%10.7mg

Iron

305%24.4mg

10.7 mgvs24.4 mg

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

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73.5%309mg

Magnesium

105%441mg

309 mgvs441 mg

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

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134%3.1mg

Manganese

537%12.4mg

3.1 mgvs12.4 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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139%971mg

Phosphorus

118%824mg

971 mgvs824 mg

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

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137%4647mg

Potassium

272%9235mg

4647 mgvs9235 mg

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

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67%36.8μg

Selenium

10.7%5.9μg

36.8 μgvs5.9 μg

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

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32.4%485mg

Sodium

43%647mg

485 mgvs647 mg

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

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55%6.03mg

Zinc

211%23.2mg

6.03 mgvs23.2 mg

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

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35.5%1313g

Water

74.6%2759g

1313 gvs2759 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 Broccoli vs Endive:

Raw Broccoli has 4.4 times more Vitamin B6 and 6.9 times more Vitamin C than Raw Endive.
While Raw Endive contains 7 times more Vitamin A, 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 3.1 times more Vitamin B5, 4.5 times more Vitamin B9 and 4.5 times more Vitamin K than Raw Broccoli.
Both Raw Broccoli and Raw Endive have similar amounts of Vitamin E per 500 kcal.
Both Raw Broccoli as well as Raw Endive have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Endive:

Raw Broccoli has 6.3 times more Selenium than Raw Endive.
While Raw Endive contains 2.2 times more Calcium, 4 times more Copper, 2.3 times more Iron, 1.4 times more Magnesium, 4 times more Manganese, 2 times more Potassium, 1.3 times more Sodium, 3.9 times more Zinc and 2.1 times more Water than Raw Broccoli.
Both Raw Broccoli and Raw Endive have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Broccoli has 2.4 times more Omega 3 and 3.4 times more Sugars than Raw Endive.
While Raw Endive contains 3.1 times more Omega 6 and 2.4 times more Fiber than Raw Broccoli.
Both Raw Broccoli and Raw Endive have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 500 kcal.
Both Raw Broccoli as well as Raw Endive have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

BroccoliVS Boiled BroccoliEndiveVS Boiled BroccoliBroccoliVS Boiled EscaroleEndiveVS Boiled Escarole

Compare Foods

Comparing Nutrients in 500 calories BroccoliVS Endive

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: