Comparing Nutrients in 500 calories Potherb JuteVS Frozen Chopped Broccoli

Weight per 500 calories

Potherb Jute

1471g

Frozen Chopped Broccoli

1923g

Potherb Jute has 1.3 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Potherb Jute or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Potherb Jute

42%

53%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

Potherb Jutevs Frozen Chopped Broccoli

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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3.8%3.68g

Fat

5.75%5.58g

3.68 gvs5.58 g

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

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1.75%0.56g

Saturated Fat

2.64%0.85g

0.56 gvs0.85 g

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

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1.84%0.029g

Omega 3

126%2g

0.029 gvs2 g

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

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10%1.72g

Omega 6

3.5%0.6g

1.72 gvs0.6 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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65.6%85.3g

Carbohydrate

70.7%92g

85.3 gvs92 g

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

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Sugars

36%26g

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

NA gvs26 g

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

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Fructose

22%16g

≤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]

NA gvs16 g

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

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Glucose

%14.4g

NA gvs14.4 g

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

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Sucrose

NA gvsNA g

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

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Fiber

152%57.7g

NA gvs57.7 g

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

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122%68.4g

Protein

96%54g

68.4 gvs54 g

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

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Vitamins

Potherb Jutevs Frozen Chopped Broccoli

454%4088μg

Vitamin A

111%1000μg

RAE, retinol activity equivalents

4088 μgvs1000 μg

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

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163%1.96mg

Vitamin B1

85%1mg

Thiamine

1.96 mgvs1 mg

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

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618%8.03mg

Vitamin B2

142%1.85mg

Riboflavin

8.03 mgvs1.85 mg

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

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116%18.5mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

18.5 mgvs9.04 mg

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

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21%1.06mg

Vitamin B5

107%5.37mg

Pantothenic acid

1.06 mgvs5.37 mg

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

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679%8.82mg

Vitamin B6

192%2.5mg

Pyridoxine

8.82 mgvs2.5 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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452%1809μg

Vitamin B9

322%1288μg

Folates and Folic Acid

1809 μgvs1288 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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605%544mg

Vitamin C

1205%1085mg

Ascorbic acid

544 mgvs1085 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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Vitamin E

156%23.5mg

Tocopherols and Tocotrienols

NA mgvs23.5 mg

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

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Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

NA μgvs1560 μg

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

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Minerals

Potherb Jutevs Frozen Chopped Broccoli

306%3059mg

Calcium

108%1077mg

3059 mgvs1077 mg

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

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417%3.75mg

Copper

81%0.73mg

3.75 mgvs0.73 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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875%70mg

Iron

195%15.6mg

70 mgvs15.6 mg

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

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224%941mg

Magnesium

82.4%346mg

941 mgvs346 mg

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

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78.6%1.8mg

Manganese

246%5.65mg

1.8 mgvs5.65 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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174%1221mg

Phosphorus

137%962mg

1221 mgvs962 mg

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

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242%8221mg

Potassium

120%4077mg

8221 mgvs4077 mg

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

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24%13.2μg

Selenium

98%54μg

13.2 μgvs54 μg

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

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7.84%118mg

Sodium

30.8%462mg

118 mgvs462 mg

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

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106%11.6mg

Zinc

84%9.23mg

11.6 mgvs9.23 mg

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

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35%1290g

Water

47.5%1759g

1290 gvs1759 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 Potherb Jute vs Frozen Chopped Broccoli:

Raw Potherb Jute has 4.1 times more Vitamin A, 1.9 times more Vitamin B1, 4.3 times more Vitamin B2, 2.1 times more Vitamin B3, 3.5 times more Vitamin B6 and 1.4 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 5.1 times more Vitamin B5 and 2 times more Vitamin C than Raw Potherb Jute.
Both Raw Potherb Jute as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Potherb Jute vs Frozen Chopped Broccoli:

Raw Potherb Jute has 2.8 times more Calcium, 5.1 times more Copper, 4.5 times more Iron, 2.7 times more Magnesium, 1.3 times more Phosphorus, 2 times more Potassium and 1.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 3.1 times more Manganese, 4.1 times more Selenium, 3.9 times more Sodium and 1.4 times more Water than Raw Potherb Jute.

Comparison of macro-nutrients per 500 calories:

Raw Potherb Jute has 2.9 times more Omega 6 and 1.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.5 times more Fat and 68.7 times more Omega 3 than Raw Potherb Jute.
Both Raw Potherb Jute and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Potherb Jute as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Potherb JuteVS Boiled Potherb JuteFrozen Chopped BroccoliVS Boiled Potherb JutePotherb JuteVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 500 calories Potherb JuteVS Frozen Chopped Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Potherb Jute or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: