Comparing Nutrients in 500 calories Snack, Pretzel, hard chocolate coatedVS Broccoli

Weight per 500 calories

Snack, Pretzel, hard chocolate coated

107g

Broccoli

1471g

Snack, Pretzel, hard chocolate coated has 13.7 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Snack, Pretzel, hard chocolate coated or Broccoli?

Macros Ratio

Protein Fat Carbs

Snack, Pretzel, hard chocolate coated

34%

60%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Snack, Pretzel, hard chocolate coatedvs 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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19.5%19g

Fat

5.6%5.44g

19 gvs5.44 g

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

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29%9.2g

Saturated Fat

5.24%1.68g

9.2 gvs1.68 g

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

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20%0.32g

Omega 3

58%0.93g

0.32 gvs0.93 g

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

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16%2.7g

Omega 6

4.24%0.72g

2.7 gvs0.72 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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57.7%75g

Carbohydrate

75%98g

75 gvs98 g

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

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57.3%41.5g

Sugars

34.5%25g

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

41.5 gvs25 g

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

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Fructose

13.8%10g

≤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 gvs10 g

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

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Glucose

%7.2g

NA gvs7.2 g

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

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Sucrose

%1.47g

NA gvs1.47 g

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

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9.86%3.75g

Fiber

101%38.2g

3.75 gvs38.2 g

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

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13.5%7.55g

Protein

74%41.5g

7.55 gvs41.5 g

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

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Vitamins

Snack, Pretzel, hard chocolate coatedvs Broccoli

2.97%26.8μg

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

26.8 μgvs456 μg

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

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32%0.39mg

Vitamin B1

87%1.04mg

Thiamine

0.39 mgvs1.04 mg

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

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26%0.34mg

Vitamin B2

132%1.72mg

Riboflavin

0.34 mgvs1.72 mg

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

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16%2.57mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

2.57 mgvs9.4 mg

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

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7.8%0.39mg

Vitamin B5

169%8.43mg

Pantothenic acid

0.39 mgvs8.43 mg

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

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2.55%0.033mg

Vitamin B6

198%2.57mg

Pyridoxine

0.033 mgvs2.57 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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20%79.2μg

Vitamin B9

232%926μg

Folates and Folic Acid

79.2 μgvs926 μg

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

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14.3%0.34μg

Vitamin B12

0%0μg

Cobalamin

0.34 μgvs0 μg

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

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0%0mg

Vitamin C

1458%1312mg

Ascorbic acid

0 mgvs1312 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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4.43%0.66mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

0.66 mgvs11.5 mg

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

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9.9%12μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

12 μgvs1494 μg

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

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Minerals

Snack, Pretzel, hard chocolate coatedvs Broccoli

15%151mg

Calcium

69%691mg

151 mgvs691 mg

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

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31%0.28mg

Copper

80%0.72mg

0.28 mgvs0.72 mg

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

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0.056%2.25μg

Fluoride

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

2.25 μgvsNA μg

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

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34%2.7mg

Iron

134%10.7mg

2.7 mgvs10.7 mg

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

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8.92%37.5mg

Magnesium

73.5%309mg

37.5 mgvs309 mg

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

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21%0.48mg

Manganese

134%3.1mg

0.48 mgvs3.1 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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19.6%137mg

Phosphorus

139%971mg

137 mgvs971 mg

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

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6.27%213mg

Potassium

137%4647mg

213 mgvs4647 mg

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

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28.2%15.5μg

Selenium

67%36.8μg

15.5 μgvs36.8 μg

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

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35.3%529mg

Sodium

32.4%485mg

529 mgvs485 mg

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

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13%1.42mg

Zinc

55%6.03mg

1.42 mgvs6.03 mg

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

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0.089%3.28g

Water

35.5%1313g

3.28 gvs1313 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 Snack, Pretzel, hard chocolate coated vs Broccoli:

Snack, Pretzel, hard chocolate coated has more Vitamin B12 than Raw Broccoli.
While Raw Broccoli contains 17 times more Vitamin A, 2.7 times more Vitamin B1, 5.1 times more Vitamin B2, 3.7 times more Vitamin B3, 21.6 times more Vitamin B5, 77.5 times more Vitamin B6, 11.7 times more Vitamin B9, more Vitamin C, 17.3 times more Vitamin E and 125.7 times more Vitamin K than Snack, Pretzel, hard chocolate coated.
Both Snack, Pretzel, hard chocolate coated as well as Raw Broccoli have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snack, Pretzel, hard chocolate coated vs Broccoli:

Raw Broccoli contains 4.6 times more Calcium, 2.6 times more Copper, 3.9 times more Iron, 8.2 times more Magnesium, 6.4 times more Manganese, 7.1 times more Phosphorus, 21.8 times more Potassium, 2.4 times more Selenium, 4.2 times more Zinc and 400.8 times more Water than Snack, Pretzel, hard chocolate coated.
Both Snack, Pretzel, hard chocolate coated and Raw Broccoli have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Snack, Pretzel, hard chocolate coated has 3.5 times more Fat, 5.5 times more Saturated Fat, 3.7 times more Omega 6 and 1.7 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 2.9 times more Omega 3, 1.3 times more Carbohydrate, 10.2 times more Fiber and 5.5 times more Protein than Snack, Pretzel, hard chocolate coated.
Both Snack, Pretzel, hard chocolate coated and Raw Broccoli have similar amounts of Energy per 500 kcal.
Both Snack, Pretzel, hard chocolate coated as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Snack, Pretzel, hard chocolate coatedVS Snack, Mixed Berry BarBroccoliVS Snack, Mixed Berry BarSnack, Pretzel, hard chocolate coatedVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories Snack, Pretzel, hard chocolate coatedVS Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Snack, Pretzel, hard chocolate coated or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: