Comparing Nutrients in 500 calories Boiled LambsquartersVS Frozen Chopped Broccoli

Weight per 500 calories

Boiled Lambsquarters

1563g

Frozen Chopped Broccoli

1923g

Boiled Lambsquarters have 1.2 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 - Boiled Lambsquarters or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Lambsquarters

33%

16%

51%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

Boiled Lambsquartersvs 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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11.3%11g

Fat

5.75%5.58g

11 gvs5.58 g

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

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2.54%0.81g

Saturated Fat

2.64%0.85g

0.81 gvs0.85 g

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

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31.3%0.5g

Omega 3

126%2g

0.5 gvs2 g

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

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25%4.3g

Omega 6

3.5%0.6g

4.3 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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60%78g

Carbohydrate

70.7%92g

78 gvs92 g

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

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13.4%9.7g

Sugars

36%26g

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

9.7 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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86.3%33g

Fiber

152%57.7g

33 gvs57.7 g

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

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89.3%50g

Protein

96%54g

50 gvs54 g

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

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Vitamins

Boiled Lambsquartersvs Frozen Chopped Broccoli

679%6109μg

Vitamin A

111%1000μg

RAE, retinol activity equivalents

6109 μgvs1000 μg

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

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130%1.56mg

Vitamin B1

85%1mg

Thiamine

1.56 mgvs1 mg

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

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313%4.06mg

Vitamin B2

142%1.85mg

Riboflavin

4.06 mgvs1.85 mg

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

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88%14mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

14 mgvs9.04 mg

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

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19.4%0.97mg

Vitamin B5

107%5.37mg

Pantothenic acid

0.97 mgvs5.37 mg

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

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209%2.7mg

Vitamin B6

192%2.5mg

Pyridoxine

2.7 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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54.7%219μg

Vitamin B9

322%1288μg

Folates and Folic Acid

219 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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642%578mg

Vitamin C

1205%1085mg

Ascorbic acid

578 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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193%29mg

Vitamin E

156%23.5mg

Tocopherols and Tocotrienols

29 mgvs23.5 mg

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

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6435%7722μg

Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

7722 μgvs1560 μg

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

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Minerals

Boiled Lambsquartersvs Frozen Chopped Broccoli

403%4031mg

Calcium

108%1077mg

4031 mgvs1077 mg

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

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342%3.08mg

Copper

81%0.73mg

3.08 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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137%11mg

Iron

195%15.6mg

11 mgvs15.6 mg

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

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85.6%359mg

Magnesium

82.4%346mg

359 mgvs346 mg

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

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357%8.2mg

Manganese

246%5.65mg

8.2 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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100%703mg

Phosphorus

137%962mg

703 mgvs962 mg

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

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132%4500mg

Potassium

120%4077mg

4500 mgvs4077 mg

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

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25.6%14μg

Selenium

98%54μg

14 μgvs54 μg

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

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30.2%453mg

Sodium

30.8%462mg

453 mgvs462 mg

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

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42.6%4.7mg

Zinc

84%9.23mg

4.7 mgvs9.23 mg

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

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37.5%1389g

Water

47.5%1759g

1389 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 Boiled Lambsquarters vs Frozen Chopped Broccoli:

Boiled and Drained Lambsquarters have 6.1 times more Vitamin A, 1.5 times more Vitamin B1, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3, 1.2 times more Vitamin E and 5 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 5.5 times more Vitamin B5, 5.9 times more Vitamin B9 and 1.9 times more Vitamin C than Boiled and Drained Lambsquarters.
Both Boiled and Drained Lambsquarters and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 per 500 kcal.
Both Boiled and Drained Lambsquarters 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 Boiled Lambsquarters vs Frozen Chopped Broccoli:

Boiled and Drained Lambsquarters have 3.7 times more Calcium, 4.2 times more Copper and 1.5 times more Manganese than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Iron, 1.4 times more Phosphorus, 3.8 times more Selenium, 2 times more Zinc and 1.3 times more Water than Boiled and Drained Lambsquarters.
Both Boiled and Drained Lambsquarters and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium, Potassium and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Lambsquarters have 2 times more Fat and 7.2 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 4 times more Omega 3, 2.7 times more Sugars and 1.8 times more Fiber than Boiled and Drained Lambsquarters.
Both Boiled and Drained Lambsquarters and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Boiled and Drained Lambsquarters as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled LambsquartersVS LeeksFrozen Chopped BroccoliVS LeeksBoiled LambsquartersVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 500 calories Boiled LambsquartersVS Frozen Chopped Broccoli

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: