Comparing Nutrients in 500 calories StrawberriesVS Boiled Broccoli

Weight per 500 calories

Strawberries

1563g

Boiled Broccoli

1429g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Strawberries

86%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Strawberriesvs Boiled 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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4.83%4.7g

Fat

6.04%5.86g

4.7 gvs5.86 g

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

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0.73%0.23g

Saturated Fat

3.53%1.13g

0.23 gvs1.13 g

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

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63.5%1g

Omega 3

106%1.7g

1 gvs1.7 g

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

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8.27%1.4g

Omega 6

4.3%0.73g

1.4 gvs0.73 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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92%120g

Carbohydrate

79%103g

120 gvs103 g

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

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105%76.4g

Sugars

27.4%20g

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

76.4 gvs20 g

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

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52.6%38g

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]

38 gvs10.6 g

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

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%31g

Glucose

%7g

31 gvs7 g

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

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%7.34g

Sucrose

%1.14g

7.34 gvs1.14 g

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

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82.2%31.3g

Fiber

124%47g

31.3 gvs47 g

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

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18.7%10.5g

Protein

60.7%34g

10.5 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

Strawberriesvs Boiled Broccoli

1.74%15.6μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

15.6 μgvs1100 μg

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

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31.3%0.38mg

Vitamin B1

75%0.9mg

Thiamine

0.38 mgvs0.9 mg

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

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26.4%0.34mg

Vitamin B2

135%1.76mg

Riboflavin

0.34 mgvs1.76 mg

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

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37.7%6.03mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

6.03 mgvs7.9 mg

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

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39%1.95mg

Vitamin B5

176%8.8mg

Pantothenic acid

1.95 mgvs8.8 mg

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

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56.5%0.73mg

Vitamin B6

220%2.86mg

Pyridoxine

0.73 mgvs2.86 mg

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

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9.9%2.97μg

Vitamin B7

Biotin

2.97 μgvsNA μg

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

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94%375μg

Vitamin B9

386%1543μg

Folates and Folic Acid

375 μgvs1543 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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1021%919mg

Vitamin C

1030%927mg

Ascorbic acid

919 mgvs927 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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30.2%4.53mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

4.53 mgvs20.7 mg

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

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28.6%34.4μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

34.4 μgvs2016 μg

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

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Minerals

Strawberriesvs Boiled Broccoli

25%250mg

Calcium

57%571mg

250 mgvs571 mg

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

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83.3%0.75mg

Copper

97%0.87mg

0.75 mgvs0.87 mg

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

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1.7%68.8μg

Fluoride

1.43%57μg

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

68.8 μgvs57 μg

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

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80%6.4mg

Iron

120%9.57mg

6.4 mgvs9.57 mg

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

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48.4%203mg

Magnesium

71.4%300mg

203 mgvs300 mg

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

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262%6.03mg

Manganese

120%2.77mg

6.03 mgvs2.77 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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53.6%375mg

Phosphorus

137%957mg

375 mgvs957 mg

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

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70.3%2391mg

Potassium

123%4186mg

2391 mgvs4186 mg

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

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11.4%6.25μg

Selenium

41.6%23μg

6.25 μgvs23 μg

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

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1.04%15.6mg

Sodium

39%586mg

15.6 mgvs586 mg

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

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20%2.2mg

Zinc

58.4%6.43mg

2.2 mgvs6.43 mg

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

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38.4%1421g

Water

34.5%1275g

1421 gvs1275 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 Strawberries vs Boiled Broccoli:

Boiled and Drained Broccoli contains 70.4 times more Vitamin A, 2.4 times more Vitamin B1, 5.1 times more Vitamin B2, 1.3 times more Vitamin B3, 4.5 times more Vitamin B5, 3.9 times more Vitamin B6, 4.1 times more Vitamin B9, 4.6 times more Vitamin E and 58.6 times more Vitamin K than Raw Strawberries.
Both Raw Strawberries and Boiled and Drained Broccoli have similar amounts of Vitamin C per 500 kcal.
Both Raw Strawberries 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 Strawberries vs Boiled Broccoli:

Raw Strawberries have 2.2 times more Manganese than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.3 times more Calcium, 1.5 times more Iron, 1.5 times more Magnesium, 2.6 times more Phosphorus, 1.8 times more Potassium, 3.7 times more Selenium, 37.5 times more Sodium and 2.9 times more Zinc than Raw Strawberries.
Both Raw Strawberries and Boiled and Drained Broccoli have similar amounts of Copper and Water per 500 kcal.
Both Raw Strawberries as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Strawberries have 1.9 times more Omega 6, 3.8 times more Sugars and 3.6 times more Fructose than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.7 times more Omega 3, 1.5 times more Fiber and 3.2 times more Protein than Raw Strawberries.
Both Raw Strawberries and Boiled and Drained Broccoli have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
Both Raw Strawberries as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

StrawberriesVS Canned Strawberries, Heavy SyrupBoiled BroccoliVS Canned Strawberries, Heavy SyrupStrawberriesVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories StrawberriesVS Boiled Broccoli

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: