Comparing Nutrients in 500 calories Dark Rye FlourVS Frozen Chopped Broccoli

Weight per 500 calories

Dark Rye Flour

154g

Frozen Chopped Broccoli

1923g

Dark Rye Flour has 12.5 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 - Dark Rye Flour or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Dark Rye Flour

18%

76%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

Dark Rye Flourvs 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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3.52%3.4g

Fat

5.75%5.58g

3.4 gvs5.58 g

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

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1.3%0.41g

Saturated Fat

2.64%0.85g

0.41 gvs0.85 g

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

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14%0.23g

Omega 3

126%2g

0.23 gvs2 g

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

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8.14%1.4g

Omega 6

3.5%0.6g

1.4 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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81.2%106g

Carbohydrate

70.7%92g

106 gvs92 g

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

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4.9%3.55g

Sugars

36%26g

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

3.55 gvs26 g

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

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0.49%0.35g

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]

0.35 gvs16 g

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

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%0.34g

Glucose

%14.4g

0.34 gvs14.4 g

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

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%2.77g

Sucrose

2.77 gvsNA g

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

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96%36.6g

Fiber

152%57.7g

36.6 gvs57.7 g

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

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43.7%24.5g

Protein

96%54g

24.5 gvs54 g

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

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Vitamins

Dark Rye Flourvs Frozen Chopped Broccoli

0.17%1.54μg

Vitamin A

111%1000μg

RAE, retinol activity equivalents

1.54 μgvs1000 μg

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

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40.5%0.49mg

Vitamin B1

85%1mg

Thiamine

0.49 mgvs1 mg

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

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29.7%0.39mg

Vitamin B2

142%1.85mg

Riboflavin

0.39 mgvs1.85 mg

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

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41%6.57mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

6.57 mgvs9.04 mg

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

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45%2.25mg

Vitamin B5

107%5.37mg

Pantothenic acid

2.25 mgvs5.37 mg

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

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52.4%0.68mg

Vitamin B6

192%2.5mg

Pyridoxine

0.68 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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12.7%50.8μg

Vitamin B9

322%1288μg

Folates and Folic Acid

50.8 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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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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28%4.2mg

Vitamin E

156%23.5mg

Tocopherols and Tocotrienols

4.2 mgvs23.5 mg

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

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7.56%9.08μg

Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

9.08 μgvs1560 μg

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

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Minerals

Dark Rye Flourvs Frozen Chopped Broccoli

5.7%57mg

Calcium

108%1077mg

57 mgvs1077 mg

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

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96%0.86mg

Copper

81%0.73mg

0.86 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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96%7.65mg

Iron

195%15.6mg

7.65 mgvs15.6 mg

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

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58.6%246mg

Magnesium

82.4%346mg

246 mgvs346 mg

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

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405%9.33mg

Manganese

246%5.65mg

9.33 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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110%768mg

Phosphorus

137%962mg

768 mgvs962 mg

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

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32.4%1103mg

Potassium

120%4077mg

1103 mgvs4077 mg

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

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50.3%27.7μg

Selenium

98%54μg

27.7 μgvs54 μg

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

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0.21%3.08mg

Sodium

30.8%462mg

3.08 mgvs462 mg

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

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70.5%7.75mg

Zinc

84%9.23mg

7.75 mgvs9.23 mg

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

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0.45%16.5g

Water

47.5%1759g

16.5 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 Dark Rye Flour vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 650 times more Vitamin A, 2.1 times more Vitamin B1, 4.8 times more Vitamin B2, 1.4 times more Vitamin B3, 2.4 times more Vitamin B5, 3.7 times more Vitamin B6, 25.4 times more Vitamin B9, more Vitamin C, 5.6 times more Vitamin E and 171.8 times more Vitamin K than Dark Rye Flour.
Both Dark Rye Flour 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 Dark Rye Flour vs Frozen Chopped Broccoli:

Dark Rye Flour has 1.6 times more Manganese than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 18.9 times more Calcium, 2 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 3.7 times more Potassium, 1.9 times more Selenium, 150 times more Sodium and 106.3 times more Water than Dark Rye Flour.
Both Dark Rye Flour and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dark Rye Flour has 2.3 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Fat, 8.9 times more Omega 3, 7.3 times more Sugars, 45.1 times more Fructose, 1.6 times more Fiber and 2.2 times more Protein than Dark Rye Flour.
Both Dark Rye Flour and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Dark Rye Flour as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Dark Rye FlourVS Medium Rye flourFrozen Chopped BroccoliVS Medium Rye flourDark Rye FlourVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 500 calories Dark Rye FlourVS Frozen Chopped Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Dark Rye Flour or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: