Comparing Nutrients in 500 calories Sugar, turbinadoVS Broccoli

Weight per 500 calories

Sugar, turbinado

125g

Broccoli

1471g

Sugar, turbinado has 11.7 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Sugar, turbinado

100%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Sugar, turbinadovs 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

5.6%5.44g

0 gvs5.44 g

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

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Saturated Fat

5.24%1.68g

NA gvs1.68 g

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

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Omega 3

58%0.93g

NA gvs0.93 g

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

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Omega 6

4.24%0.72g

NA gvs0.72 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

75%98g

125 gvs98 g

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

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171%124g

Sugars

34.5%25g

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

124 gvs25 g

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

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0%0g

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]

0 gvs10 g

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

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%0g

Glucose

%7.2g

0 gvs7.2 g

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

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%124g

Sucrose

%1.47g

124 gvs1.47 g

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

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Fiber

101%38.2g

NA gvs38.2 g

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

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0%0g

Protein

74%41.5g

0 gvs41.5 g

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

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Vitamins

Sugar, turbinadovs Broccoli

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

NA μgvs456 μg

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

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Vitamin B1

87%1.04mg

Thiamine

NA mgvs1.04 mg

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

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Vitamin B2

132%1.72mg

Riboflavin

NA mgvs1.72 mg

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

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Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

NA mgvs9.4 mg

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

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Vitamin B5

169%8.43mg

Pantothenic acid

NA mgvs8.43 mg

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

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Vitamin B6

198%2.57mg

Pyridoxine

NA 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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Vitamin B9

232%926μg

Folates and Folic Acid

NA μgvs926 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

1458%1312mg

Ascorbic acid

NA mgvs1312 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

76.5%11.5mg

Tocopherols and Tocotrienols

NA mgvs11.5 mg

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

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Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

NA μgvs1494 μg

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

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Minerals

Sugar, turbinadovs Broccoli

1.5%15mg

Calcium

69%691mg

15 mgvs691 mg

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

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1.25%0.011mg

Copper

80%0.72mg

0.011 mgvs0.72 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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5.8%0.46mg

Iron

134%10.7mg

0.46 mgvs10.7 mg

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

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0.6%2.5mg

Magnesium

73.5%309mg

2.5 mgvs309 mg

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

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2.5%0.058mg

Manganese

134%3.1mg

0.058 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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0.18%1.25mg

Phosphorus

139%971mg

1.25 mgvs971 mg

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

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1.07%36.3mg

Potassium

137%4647mg

36.3 mgvs4647 mg

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

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Selenium

67%36.8μg

NA μgvs36.8 μg

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

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0.25%3.76mg

Sodium

32.4%485mg

3.76 mgvs485 mg

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

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0.34%0.038mg

Zinc

55%6.03mg

0.038 mgvs6.03 mg

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

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0.001%0.038g

Water

35.5%1313g

0.038 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 Sugar, turbinado vs Broccoli:

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

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

Raw Broccoli contains 46 times more Calcium, 63.9 times more Copper, 23.2 times more Iron, 123.2 times more Magnesium, 53.6 times more Manganese, 774.5 times more Phosphorus, 127.9 times more Potassium, 129.1 times more Sodium, 160.4 times more Zinc and 34932.1 times more Water than Sugar, turbinado.

Comparison of macro-nutrients per 500 calories:

Sugar, turbinado has 1.3 times more Carbohydrate and 5 times more Sugars than Raw Broccoli.
While Raw Broccoli contains more Fat, more Fructose and more Protein than Sugar, turbinado.
Both Sugar, turbinado and Raw Broccoli have similar amounts of Energy per 500 kcal.
Both Sugar, turbinado as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sugar, turbinadoVS Sweeteners, sugar substitute, granulated, brownBroccoliVS Sweeteners, sugar substitute, granulated, brownSugar, turbinadoVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories Sugar, turbinadoVS Broccoli

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: