Comparing Nutrients in 500 calories Hard Red Spring WheatVS Frozen Chopped Broccoli

Weight per 500 calories

Hard Red Spring Wheat

152g

Frozen Chopped Broccoli

1923g

Hard Red Spring Wheat has 12.7 times more energy per 100g than Frozen Chopped Broccoli. It has high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Hard Red Spring Wheat or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Hard Red Spring Wheat

18%

77%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

Hard Red Spring Wheatvs Frozen Chopped Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Cereals rich in Energy

3%2.9g

Fat

5.75%5.58g

2.9 gvs5.58 g

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

Find Cereals rich in Fat

1.5%0.48g

Saturated Fat

2.64%0.85g

0.48 gvs0.85 g

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

Find Cereals rich in Saturated Fat

3.4%0.055g

Omega 3

126%2g

0.055 gvs2 g

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

Find Cereals rich in Omega 3

6.5%1.1g

Omega 6

3.5%0.6g

1.1 gvs0.6 g

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

Find Cereals 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 Cereals rich in Cholesterol

79.5%103g

Carbohydrate

70.7%92g

103 gvs92 g

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

Find Cereals rich in Carbohydrate

0.86%0.62g

Sugars

36%26g

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

0.62 gvs26 g

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

Find Cereals rich in Sugars

Fructose

22%16g

≤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 gvs16 g

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

Find Cereals rich in Fructose

Glucose

%14.4g

NA gvs14.4 g

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

Find Cereals rich in Glucose

Sucrose

NA gvsNA g

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

Find Cereals rich in Sucrose

48.8%18.5g

Fiber

152%57.7g

18.5 gvs57.7 g

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

Find Cereals rich in Fiber

41.8%23.4g

Protein

96%54g

23.4 gvs54 g

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

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Hard Red Spring Wheatvs Frozen Chopped Broccoli

0%0μg

Vitamin A

111%1000μg

RAE, retinol activity equivalents

0 μgvs1000 μg

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

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

64%0.77mg

Vitamin B1

85%1mg

Thiamine

0.77 mgvs1 mg

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

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

13%0.17mg

Vitamin B2

142%1.85mg

Riboflavin

0.17 mgvs1.85 mg

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

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

54.2%8.68mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

8.68 mgvs9.04 mg

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

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

28.4%1.42mg

Vitamin B5

107%5.37mg

Pantothenic acid

1.42 mgvs5.37 mg

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

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

39.3%0.51mg

Vitamin B6

192%2.5mg

Pyridoxine

0.51 mgvs2.5 mg

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

Find Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Cereals rich in Vitamin B7

16.3%65.3μg

Vitamin B9

322%1288μg

Folates and Folic Acid

65.3 μgvs1288 μg

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

Find Cereals 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 Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

1205%1085mg

Ascorbic acid

0 mgvs1085 mg

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

Find Cereals 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 Cereals rich in Vitamin D Buy Vegan Vitamin D

10.2%1.53mg

Vitamin E

156%23.5mg

Tocopherols and Tocotrienols

1.53 mgvs23.5 mg

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

Find Cereals rich in Vitamin E

2.4%2.9μg

Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

2.9 μgvs1560 μg

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

Find Cereals rich in Vitamin K

Minerals

Hard Red Spring Wheatvs Frozen Chopped Broccoli

3.8%38mg

Calcium

108%1077mg

38 mgvs1077 mg

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

Find Cereals rich in Calcium

69.2%0.62mg

Copper

81%0.73mg

0.62 mgvs0.73 mg

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

Find Cereals rich in Copper

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 .

Find Cereals rich in Fluoride

68.4%5.47mg

Iron

195%15.6mg

5.47 mgvs15.6 mg

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

Find Cereals rich in Iron

45%188mg

Magnesium

82.4%346mg

188 mgvs346 mg

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

Find Cereals rich in Magnesium

268%6.16mg

Manganese

246%5.65mg

6.16 mgvs5.65 mg

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

Find Cereals 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 Cereals rich in Molybdenum

72%505mg

Phosphorus

137%962mg

505 mgvs962 mg

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

Find Cereals rich in Phosphorus

15%517mg

Potassium

120%4077mg

517 mgvs4077 mg

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

Find Cereals rich in Potassium

195%107μg

Selenium

98%54μg

107 μgvs54 μg

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

Find Cereals rich in Selenium

0.2%3.04mg

Sodium

30.8%462mg

3.04 mgvs462 mg

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

Find Cereals rich in Sodium

38.4%4.22mg

Zinc

84%9.23mg

4.22 mgvs9.23 mg

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

Find Cereals rich in Zinc

0.52%19.4g

Water

47.5%1759g

19.4 gvs1759 g

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

Find Cereals rich in Water

Lets compare vitamin content per 500 calories of Hard Red Spring Wheat vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.3 times more Vitamin B1, 11 times more Vitamin B2, 3.8 times more Vitamin B5, 4.9 times more Vitamin B6, 19.7 times more Vitamin B9, more Vitamin C, 15.3 times more Vitamin E and 540.1 times more Vitamin K than Hard Red Spring Wheat.
Both Hard Red Spring Wheat and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 per 500 kcal.
Both Hard Red Spring Wheat as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Hard Red Spring Wheat vs Frozen Chopped Broccoli:

Hard Red Spring Wheat has 2 times more Selenium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 28.3 times more Calcium, 2.8 times more Iron, 1.8 times more Magnesium, 1.9 times more Phosphorus, 7.9 times more Potassium, 151.8 times more Sodium, 2.2 times more Zinc and 90.7 times more Water than Hard Red Spring Wheat.
Both Hard Red Spring Wheat and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Hard Red Spring Wheat has 1.9 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Fat, 36.9 times more Omega 3, 41.7 times more Sugars, 3.1 times more Fiber and 2.3 times more Protein than Hard Red Spring Wheat.
Both Hard Red Spring Wheat and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Hard Red Spring Wheat as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Hard Red Spring WheatVS Hard Red Winter WheatFrozen Chopped BroccoliVS Hard Red Winter WheatHard Red Spring WheatVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 500 calories Hard Red Spring WheatVS Frozen Chopped Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Hard Red Spring Wheat or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: