Comparing Nutrients in 500 calories Seeded RaisinsVS Frozen Chopped Broccoli

Weight per 500 calories

Seeded Raisins

169g

Frozen Chopped Broccoli

1923g

Seeded Raisins have 11.4 times more energy per 100g than Frozen Chopped Broccoli. It has 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 - Seeded Raisins or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Seeded Raisins

96%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

Seeded Raisinsvs 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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0.94%0.91g

Fat

5.75%5.58g

0.91 gvs5.58 g

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

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0.94%0.3g

Saturated Fat

2.64%0.85g

0.3 gvs0.85 g

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

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3.9%0.063g

Omega 3

126%2g

0.063 gvs2 g

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

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1.2%0.21g

Omega 6

3.5%0.6g

0.21 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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102%133g

Carbohydrate

70.7%92g

133 gvs92 g

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

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Sugars

36%26g

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

NA 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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30.2%11.5g

Fiber

152%57.7g

11.5 gvs57.7 g

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

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7.6%4.26g

Protein

96%54g

4.26 gvs54 g

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

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Vitamins

Seeded Raisinsvs 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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15.8%0.19mg

Vitamin B1

85%1mg

Thiamine

0.19 mgvs1 mg

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

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23.6%0.31mg

Vitamin B2

142%1.85mg

Riboflavin

0.31 mgvs1.85 mg

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

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11.8%1.9mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

1.9 mgvs9.04 mg

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

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1.52%0.076mg

Vitamin B5

107%5.37mg

Pantothenic acid

0.076 mgvs5.37 mg

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

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24.4%0.32mg

Vitamin B6

192%2.5mg

Pyridoxine

0.32 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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1.27%5.07μg

Vitamin B9

322%1288μg

Folates and Folic Acid

5.07 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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10%9.12mg

Vitamin C

1205%1085mg

Ascorbic acid

9.12 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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Vitamin E

156%23.5mg

Tocopherols and Tocotrienols

NA mgvs23.5 mg

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

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Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

NA μgvs1560 μg

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

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Minerals

Seeded Raisinsvs Frozen Chopped Broccoli

4.73%47.3mg

Calcium

108%1077mg

47.3 mgvs1077 mg

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

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56.7%0.51mg

Copper

81%0.73mg

0.51 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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54.7%4.38mg

Iron

195%15.6mg

4.38 mgvs15.6 mg

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

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12%50.7mg

Magnesium

82.4%346mg

50.7 mgvs346 mg

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

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19.6%0.45mg

Manganese

246%5.65mg

0.45 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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18%127mg

Phosphorus

137%962mg

127 mgvs962 mg

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

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41%1394mg

Potassium

120%4077mg

1394 mgvs4077 mg

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

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1.84%1μg

Selenium

98%54μg

1 μgvs54 μg

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

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3.15%47.3mg

Sodium

30.8%462mg

47.3 mgvs462 mg

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

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2.76%0.3mg

Zinc

84%9.23mg

0.3 mgvs9.23 mg

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

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0.76%28g

Water

47.5%1759g

28 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 Seeded Raisins vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 5.4 times more Vitamin B1, 6 times more Vitamin B2, 4.8 times more Vitamin B3, 70.6 times more Vitamin B5, 7.9 times more Vitamin B6, 254.3 times more Vitamin B9 and 118.9 times more Vitamin C than Seeded Raisins.
Both Seeded Raisins 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 Seeded Raisins vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 22.8 times more Calcium, 1.4 times more Copper, 3.6 times more Iron, 6.8 times more Magnesium, 12.5 times more Manganese, 7.6 times more Phosphorus, 2.9 times more Potassium, 53.1 times more Selenium, 9.8 times more Sodium, 30.4 times more Zinc and 62.8 times more Water than Seeded Raisins.

Comparison of macro-nutrients per 500 calories:

Seeded Raisins have 1.4 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 6.1 times more Fat, 32.3 times more Omega 3, 5 times more Fiber and 12.7 times more Protein than Seeded Raisins.
Both Seeded Raisins and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
Both Seeded Raisins as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Seeded RaisinsVS Canned RambutanFrozen Chopped BroccoliVS Canned RambutanSeeded RaisinsVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 500 calories Seeded RaisinsVS Frozen Chopped Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Seeded Raisins or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: