Comparing Nutrients in 500 calories Pie, fried pies, lemonVS Cooked Chopped Frozen Broccoli

Weight per 500 calories

Pie, fried pies, lemon

158g

Cooked Chopped Frozen Broccoli

1786g

Pie, fried pies, lemon have 11.3 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Pie, fried pies, lemon or Cooked Chopped Frozen Broccoli?

Macros Ratio

Protein Fat Carbs

Pie, fried pies, lemon

44%

52%

Cooked Chopped Frozen Broccoli

36%

61%

500 kcal ▼

Macro Nutrients

Pie, fried pies, lemonvs Cooked Chopped Frozen 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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26.3%25.5g

Fat

2.2%2.14g

25.5 gvs2.14 g

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

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12%3.9g

Saturated Fat

1%0.32g

3.9 gvs0.32 g

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

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56%0.9g

Omega 3

47%0.75g

0.9 gvs0.75 g

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

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44.8%7.6g

Omega 6

1.37%0.23g

7.6 gvs0.23 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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52%67.4g

Carbohydrate

73.5%96g

67.4 gvs96 g

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

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Sugars

36.2%26.3g

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

NA gvs26.3 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA 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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11%4.1g

Fiber

141%53.6g

4.1 gvs53.6 g

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

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8.48%4.75g

Protein

99%55.4g

4.75 gvs55.4 g

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

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Vitamins

Pie, fried pies, lemonvs Cooked Chopped Frozen Broccoli

0.35%3.16μg

Vitamin A

101%911μg

RAE, retinol activity equivalents

3.16 μgvs911 μg

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

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18.6%0.22mg

Vitamin B1

82%0.98mg

Thiamine

0.22 mgvs0.98 mg

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

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13%0.17mg

Vitamin B2

111%1.45mg

Riboflavin

0.17 mgvs1.45 mg

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

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14%2.25mg

Vitamin B3

51%8.18mg

Niacin, nicotinic acid, niacinamide

2.25 mgvs8.18 mg

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

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3.5%0.17mg

Vitamin B5

98%4.9mg

Pantothenic acid

0.17 mgvs4.9 mg

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

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3.65%0.047mg

Vitamin B6

179%2.32mg

Pyridoxine

0.047 mgvs2.32 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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7.12%28.5μg

Vitamin B9

250%1000μg

Folates and Folic Acid

28.5 μgvs1000 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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5.27%0.13μg

Vitamin B12

0%0μg

Cobalamin

0.13 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

796%716mg

Ascorbic acid

0 mgvs716 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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Vitamin E

157%23.6mg

Tocopherols and Tocotrienols

NA mgvs23.6 mg

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

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Vitamin K

1311%1573μg

Phytomenadione or phylloquinone

NA μgvs1573 μg

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

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Minerals

Pie, fried pies, lemonvs Cooked Chopped Frozen Broccoli

3.5%35mg

Calcium

59%589mg

35 mgvs589 mg

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

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8.26%0.074mg

Copper

67.5%0.61mg

0.074 mgvs0.61 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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24%1.93mg

Iron

136%11mg

1.93 mgvs11 mg

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

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3.77%16mg

Magnesium

55.3%232mg

16 mgvs232 mg

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

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15.4%0.35mg

Manganese

173%4mg

0.35 mgvs4 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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9.7%68mg

Phosphorus

125%875mg

68 mgvs875 mg

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

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3.02%103mg

Potassium

74.6%2536mg

103 mgvs2536 mg

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

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6.9%3.8μg

Selenium

22.7%12.5μg

3.8 μgvs12.5 μg

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

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39.5%592mg

Sodium

13%196mg

592 mgvs196 mg

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

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3.3%0.36mg

Zinc

45.5%5mg

0.36 mgvs5 mg

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

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1.6%59.5g

Water

43.8%1620g

59.5 gvs1620 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 Pie, fried pies, lemon vs Cooked Chopped Frozen Broccoli:

Pie, fried pies, lemon have more Vitamin B12 than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 287.8 times more Vitamin A, 4.4 times more Vitamin B1, 8.6 times more Vitamin B2, 3.6 times more Vitamin B3, 28.1 times more Vitamin B5, 48.9 times more Vitamin B6, 35.1 times more Vitamin B9 and more Vitamin C than Pie, fried pies, lemon.

Comparing minerals per 500 calories for Pie, fried pies, lemon vs Cooked Chopped Frozen Broccoli:

Pie, fried pies, lemon have 3 times more Sodium than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 16.9 times more Calcium, 8.2 times more Copper, 5.6 times more Iron, 14.7 times more Magnesium, 11.2 times more Manganese, 12.9 times more Phosphorus, 24.7 times more Potassium, 3.3 times more Selenium, 13.7 times more Zinc and 27.2 times more Water than Pie, fried pies, lemon.

Comparison of macro-nutrients per 500 calories:

Pie, fried pies, lemon have 11.9 times more Fat, 12.1 times more Saturated Fat and 32.8 times more Omega 6 than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 1.4 times more Carbohydrate, 13 times more Fiber and 11.7 times more Protein than Pie, fried pies, lemon.
Both Pie, fried pies, lemon and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Omega 3 per 500 kcal.
Both Pie, fried pies, lemon as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Pie, fried pies, lemonVS Pie crust, standard-type, frozen, ready-to-bake, unenrichedCooked Chopped Frozen BroccoliVS Pie crust, standard-type, frozen, ready-to-bake, unenrichedPie, fried pies, lemonVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

Compare Foods

Comparing Nutrients in 500 calories Pie, fried pies, lemonVS Cooked Chopped Frozen Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Pie, fried pies, lemon or Cooked Chopped Frozen Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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