Comparing Nutrients in 500 calories BroccoliVS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds

Weight per 500 calories

Broccoli

1471g

Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds

103g

Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 14.2 times more energy per unit of mass than Raw Broccoli, which is very high in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 500 calories - Broccoli or Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds

11%

55%

34%

500 kcal ▼

Macro Nutrients

Broccolivs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds

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

34%33g

5.44 gvs33 g

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

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5.24%1.68g

Saturated Fat

19.7%6.3g

1.68 gvs6.3 g

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

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58%0.93g

Omega 3

5.17%0.083g

0.93 gvs0.083 g

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

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4.24%0.72g

Omega 6

68%11.6g

0.72 gvs11.6 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

35.7%46.4g

98 gvs46.4 g

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

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34.5%25g

Sugars

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

25 gvsNA 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

38.2 gvsNA g

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

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74%41.5g

Protein

26%14.7g

41.5 gvs14.7 g

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

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Vitamins

Broccolivs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds

50.7%456μg

Vitamin A

1.5%13.4μg

RAE, retinol activity equivalents

456 μgvs13.4 μg

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

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87%1.04mg

Vitamin B1

35.6%0.43mg

Thiamine

1.04 mgvs0.43 mg

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

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132%1.72mg

Vitamin B2

18%0.23mg

Riboflavin

1.72 mgvs0.23 mg

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

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58.7%9.4mg

Vitamin B3

28.4%4.55mg

Niacin, nicotinic acid, niacinamide

9.4 mgvs4.55 mg

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

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169%8.43mg

Vitamin B5

20%1mg

Pantothenic acid

8.43 mgvs1 mg

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

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198%2.57mg

Vitamin B6

20.6%0.27mg

Pyridoxine

2.57 mgvs0.27 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

16.8%67μg

Folates and Folic Acid

926 μgvs67 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

1.5%1.34mg

Ascorbic acid

1312 mgvs1.34 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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76.5%11.5mg

Vitamin E

Tocopherols and Tocotrienols

11.5 mgvsNA mg

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

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1245%1494μg

Vitamin K

Phytomenadione or phylloquinone

1494 μgvsNA μg

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

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Minerals

Broccolivs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds

69%691mg

Calcium

11.3%113mg

691 mgvs113 mg

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

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80%0.72mg

Copper

97%0.87mg

0.72 mgvs0.87 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

43.8%3.5mg

10.7 mgvs3.5 mg

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

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73.5%309mg

Magnesium

39.6%166mg

309 mgvs166 mg

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

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134%3.1mg

Manganese

47.7%1.1mg

3.1 mgvs1.1 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

57%400mg

971 mgvs400 mg

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

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137%4647mg

Potassium

19.7%669mg

4647 mgvs669 mg

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

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67%36.8μg

Selenium

36.8 μgvsNA μg

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

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32.4%485mg

Sodium

1.86%28mg

485 mgvs28 mg

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

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55%6.03mg

Zinc

29.5%3.24mg

6.03 mgvs3.24 mg

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

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35.5%1313g

Water

0.18%6.8g

1313 gvs6.8 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 Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

Raw Broccoli has 33.9 times more Vitamin A, 2.4 times more Vitamin B1, 7.4 times more Vitamin B2, 2.1 times more Vitamin B3, 8.5 times more Vitamin B5, 9.6 times more Vitamin B6, 13.8 times more Vitamin B9 and 976.8 times more Vitamin C than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
Both Raw Broccoli as well as Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

Raw Broccoli has 6.1 times more Calcium, 3.1 times more Iron, 1.9 times more Magnesium, 2.8 times more Manganese, 2.4 times more Phosphorus, 6.9 times more Potassium, 17.4 times more Sodium, 1.9 times more Zinc and 192.6 times more Water than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
Both Raw Broccoli and Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Broccoli has 11.2 times more Omega 3, 2.1 times more Carbohydrate and 2.8 times more Protein than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
While Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 6.1 times more Fat, 3.8 times more Saturated Fat and 16.1 times more Omega 6 than Raw Broccoli.
Both Raw Broccoli and Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have similar amounts of Energy per 500 kcal.
Both Raw Broccoli as well as Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

BroccoliVS Boiled BroccoliSnacks, trail mix, regular, with chocolate chips, unsalted nuts and seedsVS Boiled BroccoliBroccoliVS Potato chips, without salt, reduced fatSnacks, trail mix, regular, with chocolate chips, unsalted nuts and seedsVS Potato chips, without salt, reduced fat

Compare Foods

Comparing Nutrients in 500 calories BroccoliVS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Broccoli or Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: