Comparing Nutrients in 500 calories Palm OilVS Boiled Broccoli

Weight per 500 calories

Palm Oil

56.6g

Boiled Broccoli

1429g

Palm Oil has 25.3 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Palm Oil or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Palm Oil

100%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Palm Oilvs Boiled 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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58.3%56.6g

Fat

6.04%5.86g

56.6 gvs5.86 g

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

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87%28g

Saturated Fat

3.53%1.13g

28 gvs1.13 g

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

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7.07%0.11g

Omega 3

106%1.7g

0.11 gvs1.7 g

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

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30.3%5.15g

Omega 6

4.3%0.73g

5.15 gvs0.73 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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0%0g

Carbohydrate

79%103g

0 gvs103 g

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

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0%0g

Sugars

27.4%20g

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

0 gvs20 g

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

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Fructose

14.6%10.6g

≤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 gvs10.6 g

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

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Glucose

%7g

NA gvs7 g

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

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Sucrose

%1.14g

NA gvs1.14 g

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

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0%0g

Fiber

124%47g

0 gvs47 g

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

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0%0g

Protein

60.7%34g

0 gvs34 g

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

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Vitamins

Palm Oilvs Boiled Broccoli

0%0μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

0 μgvs1100 μg

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

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0%0mg

Vitamin B1

75%0.9mg

Thiamine

0 mgvs0.9 mg

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

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0%0mg

Vitamin B2

135%1.76mg

Riboflavin

0 mgvs1.76 mg

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

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0%0mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

0 mgvs7.9 mg

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

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0%0mg

Vitamin B5

176%8.8mg

Pantothenic acid

0 mgvs8.8 mg

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

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0%0mg

Vitamin B6

220%2.86mg

Pyridoxine

0 mgvs2.86 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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0%0μg

Vitamin B9

386%1543μg

Folates and Folic Acid

0 μgvs1543 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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0%0mg

Vitamin C

1030%927mg

Ascorbic acid

0 mgvs927 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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60%9mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

9 mgvs20.7 mg

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

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3.77%4.52μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

4.52 μgvs2016 μg

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

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Minerals

Palm Oilvs Boiled Broccoli

0%0mg

Calcium

57%571mg

0 mgvs571 mg

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

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0%0mg

Copper

97%0.87mg

0 mgvs0.87 mg

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

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Fluoride

1.43%57μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs57 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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0.071%0.006mg

Iron

120%9.57mg

0.006 mgvs9.57 mg

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

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0%0mg

Magnesium

71.4%300mg

0 mgvs300 mg

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

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Manganese

120%2.77mg

NA mgvs2.77 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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0%0mg

Phosphorus

137%957mg

0 mgvs957 mg

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

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0%0mg

Potassium

123%4186mg

0 mgvs4186 mg

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

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0%0μg

Selenium

41.6%23μg

0 μgvs23 μg

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

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0%0mg

Sodium

39%586mg

0 mgvs586 mg

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

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0%0mg

Zinc

58.4%6.43mg

0 mgvs6.43 mg

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

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0%0g

Water

34.5%1275g

0 gvs1275 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 Palm Oil vs Boiled Broccoli:

Boiled and Drained Broccoli contains more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, 2.3 times more Vitamin E and 445.5 times more Vitamin K than Palm Oil.
Both Palm Oil as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Palm Oil vs Boiled Broccoli:

Boiled and Drained Broccoli contains more Calcium, more Copper, 1692.2 times more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, more Sodium, more Zinc and more Water than Palm Oil.

Comparison of macro-nutrients per 500 calories:

Palm Oil has 9.7 times more Fat, 24.7 times more Saturated Fat and 7.1 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 15 times more Omega 3, more Carbohydrate, more Sugars, more Fiber and more Protein than Palm Oil.
Both Palm Oil and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
Both Palm Oil as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Palm OilVS Sesame OilBoiled BroccoliVS Sesame OilPalm OilVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Palm OilVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Palm Oil or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: