Comparing Nutrients in 500 calories Palm OilVS Frozen Chopped Broccoli

Weight per 500 calories

Palm Oil

56.6g

Frozen Chopped Broccoli

1923g

Palm Oil has 34 times more energy per 100g than Frozen Chopped Broccoli. It has very high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Palm Oil

100%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

Palm Oilvs 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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58.3%56.6g

Fat

5.75%5.58g

56.6 gvs5.58 g

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

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87%28g

Saturated Fat

2.64%0.85g

28 gvs0.85 g

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

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7.07%0.11g

Omega 3

126%2g

0.11 gvs2 g

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

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30.3%5.15g

Omega 6

3.5%0.6g

5.15 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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0%0g

Carbohydrate

70.7%92g

0 gvs92 g

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

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0%0g

Sugars

36%26g

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

0 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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0%0g

Fiber

152%57.7g

0 gvs57.7 g

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

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0%0g

Protein

96%54g

0 gvs54 g

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

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Vitamins

Palm Oilvs Frozen Chopped Broccoli

0%0μg

Vitamin A

111%1000μg

RAE, retinol activity equivalents

0 μgvs1000 μg

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

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0%0mg

Vitamin B1

85%1mg

Thiamine

0 mgvs1 mg

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

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0%0mg

Vitamin B2

142%1.85mg

Riboflavin

0 mgvs1.85 mg

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

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0%0mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

0 mgvs9.04 mg

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

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0%0mg

Vitamin B5

107%5.37mg

Pantothenic acid

0 mgvs5.37 mg

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

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0%0mg

Vitamin B6

192%2.5mg

Pyridoxine

0 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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0%0μg

Vitamin B9

322%1288μg

Folates and Folic Acid

0 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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0%0mg

Vitamin C

1205%1085mg

Ascorbic acid

0 mgvs1085 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

156%23.5mg

Tocopherols and Tocotrienols

9 mgvs23.5 mg

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

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3.77%4.52μg

Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

4.52 μgvs1560 μg

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

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Minerals

Palm Oilvs Frozen Chopped Broccoli

0%0mg

Calcium

108%1077mg

0 mgvs1077 mg

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

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0%0mg

Copper

81%0.73mg

0 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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0.071%0.006mg

Iron

195%15.6mg

0.006 mgvs15.6 mg

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

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0%0mg

Magnesium

82.4%346mg

0 mgvs346 mg

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

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Manganese

246%5.65mg

NA 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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0%0mg

Phosphorus

137%962mg

0 mgvs962 mg

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

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0%0mg

Potassium

120%4077mg

0 mgvs4077 mg

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

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0%0μg

Selenium

98%54μg

0 μgvs54 μg

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

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0%0mg

Sodium

30.8%462mg

0 mgvs462 mg

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

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0%0mg

Zinc

84%9.23mg

0 mgvs9.23 mg

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

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0%0g

Water

47.5%1759g

0 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 Palm Oil vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared 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, 2.6 times more Vitamin E and 344.7 times more Vitamin K than Palm Oil.
Both Palm Oil as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Palm Oil vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains more Calcium, more Copper, 2754 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 10.1 times more Fat, 33 times more Saturated Fat and 8.6 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 17.9 times more Omega 3, more Carbohydrate, more Sugars, more Fiber and more Protein than Palm Oil.
Both Palm Oil and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
Both Palm Oil as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Palm OilVS Sesame OilFrozen Chopped BroccoliVS Sesame OilPalm OilVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 500 calories Palm OilVS Frozen Chopped Broccoli

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: