Comparing Nutrients in 500 calories Syrups, mapleVS Boiled Broccoli

Weight per 500 calories

Syrups, maple

192g

Boiled Broccoli

1429g

Syrups, maple have 7.4 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 - Syrups, maple or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Syrups, maple

100%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Syrups, maplevs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Sweets rich in Energy

0.12%0.12g

Fat

6.04%5.86g

0.12 gvs5.86 g

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

Find Sweets rich in Fat

0.042%0.013g

Saturated Fat

3.53%1.13g

0.013 gvs1.13 g

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

Find Sweets rich in Saturated Fat

0%0g

Omega 3

106%1.7g

0 gvs1.7 g

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

Find Sweets rich in Omega 3

0.19%0.033g

Omega 6

4.3%0.73g

0.033 gvs0.73 g

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

Find Sweets rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Sweets rich in Cholesterol

99%129g

Carbohydrate

79%103g

129 gvs103 g

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

Find Sweets rich in Carbohydrate

160%116g

Sugars

27.4%20g

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

116 gvs20 g

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

Find Sweets rich in Sugars

1.38%1g

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]

1 gvs10.6 g

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

Find Sweets rich in Fructose

%3.08g

Glucose

%7g

3.08 gvs7 g

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

Find Sweets rich in Glucose

%112g

Sucrose

%1.14g

112 gvs1.14 g

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

Find Sweets rich in Sucrose

0%0g

Fiber

124%47g

0 gvs47 g

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

Find Sweets rich in Fiber

0.14%0.077g

Protein

60.7%34g

0.077 gvs34 g

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

Find Sweets rich in Protein Buy premium vegan protein powder

Vitamins

Syrups, maplevs Boiled Broccoli

0%0μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

0 μgvs1100 μg

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

Find Sweets rich in Vitamin A Buy Preformed Vegan Vitamin A

10.6%0.13mg

Vitamin B1

75%0.9mg

Thiamine

0.13 mgvs0.9 mg

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

Find Sweets rich in Vitamin B1 Buy Vegan Vitamin B1

188%2.44mg

Vitamin B2

135%1.76mg

Riboflavin

2.44 mgvs1.76 mg

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

Find Sweets rich in Vitamin B2 Buy Vegan Vitamin B2

0.97%0.16mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

0.16 mgvs7.9 mg

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

Find Sweets rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

1.4%0.069mg

Vitamin B5

176%8.8mg

Pantothenic acid

0.069 mgvs8.8 mg

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

Find Sweets rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

0.3%0.004mg

Vitamin B6

220%2.86mg

Pyridoxine

0.004 mgvs2.86 mg

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

Find Sweets rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Sweets rich in Vitamin B7

0%0μg

Vitamin B9

386%1543μg

Folates and Folic Acid

0 μgvs1543 μg

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

Find Sweets rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Sweets rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

1030%927mg

Ascorbic acid

0 mgvs927 mg

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

Find Sweets rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Sweets rich in Vitamin D Buy Vegan Vitamin D

0%0mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

0 mgvs20.7 mg

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

Find Sweets rich in Vitamin E

0%0μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

0 μgvs2016 μg

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

Find Sweets rich in Vitamin K

Minerals

Syrups, maplevs Boiled Broccoli

19.6%196mg

Calcium

57%571mg

196 mgvs571 mg

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

Find Sweets rich in Calcium

3.85%0.035mg

Copper

97%0.87mg

0.035 mgvs0.87 mg

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

Find Sweets rich in Copper

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 .

Find Sweets rich in Fluoride

2.64%0.21mg

Iron

120%9.57mg

0.21 mgvs9.57 mg

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

Find Sweets rich in Iron

9.6%40.4mg

Magnesium

71.4%300mg

40.4 mgvs300 mg

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

Find Sweets rich in Magnesium

243%5.6mg

Manganese

120%2.77mg

5.6 mgvs2.77 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Sweets rich in Manganese

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 .

Find Sweets rich in Molybdenum

0.55%3.85mg

Phosphorus

137%957mg

3.85 mgvs957 mg

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

Find Sweets rich in Phosphorus

12%408mg

Potassium

123%4186mg

408 mgvs4186 mg

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

Find Sweets rich in Potassium

2.1%1.15μg

Selenium

41.6%23μg

1.15 μgvs23 μg

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

Find Sweets rich in Selenium

1.54%23mg

Sodium

39%586mg

23 mgvs586 mg

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

Find Sweets rich in Sodium

25.7%2.83mg

Zinc

58.4%6.43mg

2.83 mgvs6.43 mg

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

Find Sweets rich in Zinc

1.7%62.3g

Water

34.5%1275g

62.3 gvs1275 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Sweets rich in Water

Lets compare vitamin content per 500 calories of Syrups, maple vs Boiled Broccoli:

Syrups, maple have 1.4 times more Vitamin B2 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains more Vitamin A, 7.1 times more Vitamin B1, 50.7 times more Vitamin B3, 127.1 times more Vitamin B5, 742.9 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Syrups, maple.
Both Syrups, maple 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 Syrups, maple vs Boiled Broccoli:

Syrups, maple have 2 times more Manganese than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.9 times more Calcium, 25.2 times more Copper, 45.2 times more Iron, 7.4 times more Magnesium, 248.9 times more Phosphorus, 10.3 times more Potassium, 19.8 times more Selenium, 25.4 times more Sodium, 2.3 times more Zinc and 20.5 times more Water than Syrups, maple.

Comparison of macro-nutrients per 500 calories:

Syrups, maple have 1.3 times more Carbohydrate and 5.9 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 50.8 times more Fat, more Omega 3, 10.6 times more Fructose, more Fiber and 442 times more Protein than Syrups, maple.
Both Syrups, maple and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
Both Syrups, maple as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Syrups, mapleVS Syrups, sorghumBoiled BroccoliVS Syrups, sorghumSyrups, mapleVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Syrups, mapleVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Syrups, maple or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: