Comparing Nutrients in 500 calories Sugar, turbinadoVS Boiled Broccoli

Weight per 500 calories

Sugar, turbinado

125g

Boiled Broccoli

1429g

Sugar, turbinado has 11.4 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 - Sugar, turbinado or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Sugar, turbinado

100%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Sugar, turbinadovs 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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0%0g

Fat

6.04%5.86g

0 gvs5.86 g

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

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Saturated Fat

3.53%1.13g

NA gvs1.13 g

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

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Omega 3

106%1.7g

NA gvs1.7 g

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

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Omega 6

4.3%0.73g

NA gvs0.73 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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96%125g

Carbohydrate

79%103g

125 gvs103 g

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

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171%124g

Sugars

27.4%20g

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

124 gvs20 g

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

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0%0g

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]

0 gvs10.6 g

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

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%0g

Glucose

%7g

0 gvs7 g

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

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%124g

Sucrose

%1.14g

124 gvs1.14 g

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

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Fiber

124%47g

NA gvs47 g

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

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0%0g

Protein

60.7%34g

0 gvs34 g

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

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Vitamins

Sugar, turbinadovs Boiled Broccoli

Vitamin A

122%1100μg

RAE, retinol activity equivalents

NA μgvs1100 μg

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

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Vitamin B1

75%0.9mg

Thiamine

NA mgvs0.9 mg

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

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Vitamin B2

135%1.76mg

Riboflavin

NA mgvs1.76 mg

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

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Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

NA mgvs7.9 mg

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

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Vitamin B5

176%8.8mg

Pantothenic acid

NA mgvs8.8 mg

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

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Vitamin B6

220%2.86mg

Pyridoxine

NA mgvs2.86 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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Vitamin B9

386%1543μg

Folates and Folic Acid

NA μgvs1543 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

1030%927mg

Ascorbic acid

NA mgvs927 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

NA mgvs20.7 mg

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

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Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

NA μgvs2016 μg

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

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Minerals

Sugar, turbinadovs Boiled Broccoli

1.5%15mg

Calcium

57%571mg

15 mgvs571 mg

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

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1.25%0.011mg

Copper

97%0.87mg

0.011 mgvs0.87 mg

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

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Fluoride

1.43%57μg

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

NA μgvs57 μg

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

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5.8%0.46mg

Iron

120%9.57mg

0.46 mgvs9.57 mg

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

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0.6%2.5mg

Magnesium

71.4%300mg

2.5 mgvs300 mg

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

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2.5%0.058mg

Manganese

120%2.77mg

0.058 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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0.18%1.25mg

Phosphorus

137%957mg

1.25 mgvs957 mg

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

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1.07%36.3mg

Potassium

123%4186mg

36.3 mgvs4186 mg

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

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Selenium

41.6%23μg

NA μgvs23 μg

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

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0.25%3.76mg

Sodium

39%586mg

3.76 mgvs586 mg

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

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0.34%0.038mg

Zinc

58.4%6.43mg

0.038 mgvs6.43 mg

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

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0.001%0.038g

Water

34.5%1275g

0.038 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 Sugar, turbinado vs Boiled Broccoli:

Both Sugar, turbinado and Boiled and Drained Broccoli have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Sugar, turbinado vs Boiled Broccoli:

Boiled and Drained Broccoli contains 38 times more Calcium, 77.3 times more Copper, 20.6 times more Iron, 119.7 times more Magnesium, 48.1 times more Manganese, 763.8 times more Phosphorus, 115.2 times more Potassium, 155.8 times more Sodium, 171 times more Zinc and 33915 times more Water than Sugar, turbinado.

Comparison of macro-nutrients per 500 calories:

Sugar, turbinado has 1.2 times more Carbohydrate and 6.3 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains more Fat, more Fructose and more Protein than Sugar, turbinado.
Both Sugar, turbinado and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
Both Sugar, turbinado as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sugar, turbinadoVS Sweeteners, sugar substitute, granulated, brownBoiled BroccoliVS Sweeteners, sugar substitute, granulated, brownSugar, turbinadoVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Sugar, turbinadoVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Sugar, turbinado or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: