Comparing Nutrients in 500 calories Dark RaisinsVS Boiled Broccoli

Weight per 500 calories

Dark Raisins

167g

Boiled Broccoli

1429g

Dark Raisins have 8.5 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Dark Raisins or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Dark Raisins

95%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Dark Raisinsvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Fruits rich in Energy

0.43%0.42g

Fat

6.04%5.86g

0.42 gvs5.86 g

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

Find Fruits rich in Fat

0.49%0.16g

Saturated Fat

3.53%1.13g

0.16 gvs1.13 g

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

Find Fruits rich in Saturated Fat

1.46%0.023g

Omega 3

106%1.7g

0.023 gvs1.7 g

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

Find Fruits rich in Omega 3

0.38%0.065g

Omega 6

4.3%0.73g

0.065 gvs0.73 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Fruits rich in Cholesterol

102%133g

Carbohydrate

79%103g

133 gvs103 g

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

Find Fruits rich in Carbohydrate

150%109g

Sugars

27.4%20g

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

109 gvs20 g

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

Find Fruits rich in Sugars

80%58g

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]

58 gvs10.6 g

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

Find Fruits rich in Fructose

%51g

Glucose

%7g

51 gvs7 g

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

Find Fruits rich in Glucose

%0g

Sucrose

%1.14g

0 gvs1.14 g

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

Find Fruits rich in Sucrose

20%7.53g

Fiber

124%47g

7.53 gvs47 g

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

Find Fruits rich in Fiber

9.85%5.5g

Protein

60.7%34g

5.5 gvs34 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Dark Raisinsvs 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 .

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

14.8%0.18mg

Vitamin B1

75%0.9mg

Thiamine

0.18 mgvs0.9 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

16%0.21mg

Vitamin B2

135%1.76mg

Riboflavin

0.21 mgvs1.76 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

8%1.3mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

1.3 mgvs7.9 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

176%8.8mg

Pantothenic acid

NA mgvs8.8 mg

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

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

22.4%0.29mg

Vitamin B6

220%2.86mg

Pyridoxine

0.29 mgvs2.86 mg

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

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B7

2.1%8.36μg

Vitamin B9

386%1543μg

Folates and Folic Acid

8.36 μgvs1543 μg

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

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

4.27%3.85mg

Vitamin C

1030%927mg

Ascorbic acid

3.85 mgvs927 mg

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

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

1.34%0.2mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

0.2 mgvs20.7 mg

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

Find Fruits rich in Vitamin E

4.88%5.85μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

5.85 μgvs2016 μg

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

Find Fruits rich in Vitamin K

Minerals

Dark Raisinsvs Boiled Broccoli

10.4%104mg

Calcium

57%571mg

104 mgvs571 mg

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

Find Fruits rich in Calcium

50.5%0.45mg

Copper

97%0.87mg

0.45 mgvs0.87 mg

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

Find Fruits rich in Copper

9.78%391μg

Fluoride

1.43%57μg

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

391 μgvs57 μg

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

Find Fruits rich in Fluoride

37.4%3mg

Iron

120%9.57mg

3 mgvs9.57 mg

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

Find Fruits rich in Iron

14.3%60.2mg

Magnesium

71.4%300mg

60.2 mgvs300 mg

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

Find Fruits rich in Magnesium

20.4%0.47mg

Manganese

120%2.77mg

0.47 mgvs2.77 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese

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 .

Find Fruits rich in Molybdenum

23.4%164mg

Phosphorus

137%957mg

164 mgvs957 mg

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

Find Fruits rich in Phosphorus

36.6%1244mg

Potassium

123%4186mg

1244 mgvs4186 mg

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

Find Fruits rich in Potassium

1.82%1μg

Selenium

41.6%23μg

1 μgvs23 μg

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

Find Fruits rich in Selenium

2.9%43.5mg

Sodium

39%586mg

43.5 mgvs586 mg

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

Find Fruits rich in Sodium

5.47%0.6mg

Zinc

58.4%6.43mg

0.6 mgvs6.43 mg

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

Find Fruits rich in Zinc

0.7%26g

Water

34.5%1275g

26 gvs1275 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Fruits rich in Water

Lets compare vitamin content per 500 calories of Dark Raisins vs Boiled Broccoli:

Boiled and Drained Broccoli contains more Vitamin A, 5.1 times more Vitamin B1, 8.4 times more Vitamin B2, 6.2 times more Vitamin B3, 9.8 times more Vitamin B6, 184.5 times more Vitamin B9, 241.1 times more Vitamin C, 103.2 times more Vitamin E and 344.4 times more Vitamin K than Dark Seedless Raisins.
Both Dark Seedless Raisins as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dark Raisins vs Boiled Broccoli:

Dark Seedless Raisins have 6.8 times more Fluoride than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 5.5 times more Calcium, 1.9 times more Copper, 3.2 times more Iron, 5 times more Magnesium, 5.9 times more Manganese, 5.8 times more Phosphorus, 3.4 times more Potassium, 22.8 times more Selenium, 13.5 times more Sodium, 10.7 times more Zinc and 49.3 times more Water than Dark Seedless Raisins.

Comparison of macro-nutrients per 500 calories:

Dark Seedless Raisins have 1.3 times more Carbohydrate, 5.5 times more Sugars and 5.5 times more Fructose than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 14 times more Fat, 72.6 times more Omega 3, 6.3 times more Fiber and 6.2 times more Protein than Dark Seedless Raisins.
Both Dark Seedless Raisins and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
Both Dark Seedless Raisins as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Dark RaisinsVS Seeded RaisinsBoiled BroccoliVS Seeded RaisinsDark RaisinsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Dark RaisinsVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Dark Raisins or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: