Comparing Nutrients in 100 calories White Cranberry Peach OCEAN SPRAY VS Broccoli

Weight per 100 calories

• White Cranberry Peach OCEAN SPRAY: 222g
• Broccoli: 294g

White Cranberry Peach OCEAN SPRAY has 1.3 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - White Cranberry Peach OCEAN SPRAY or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
White Cranberry Peach OCEAN SPRAY	1%	0%	99%
Broccoli	27%	8%	65%

Macro Nutrients

	White Cranberry Peach OCEAN SPRAY	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.023% 0.022g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.014% 0.004g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	NA	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	15% 19.5g	130g per day for Men 19-50 years
Sugars	34.7% 25g	6.9% 5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	11.6% 8.44g	2.76% 2g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 7.78g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 8.44g	% 0.29g	g per day for Men 19-50 years
Fiber	3.5% 1.33g	20% 7.65g	38g per day for Men 19-50 years
Protein	0.52% 0.29g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	White Cranberry Peach OCEAN SPRAY	Broccoli	Recommended Dietary Allowance
Vitamin A	0.49% 4.44μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.36% 0.058mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	39.6% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.22% 8.9μg	46.3% 185μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	67% 60.2mg	292% 262mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.19% 0.22μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Cranberry Peach OCEAN SPRAY	Broccoli	Recommended Dietary Allowance
Calcium	0.67% 6.67mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	2.22% 0.02mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	1.4% 0.11mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	1.06% 4.44mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	2.03% 0.047mg	27% 0.62mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	0.95% 6.67mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	1.44% 49mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	1.63% 24.4mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	0.61% 0.067mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	5.27% 195g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of White Cranberry Peach OCEAN SPRAY vs Broccoli:

• Raw Broccoli contains 20.5 times more Vitamin A, more Vitamin B1, more Vitamin B2, 32.5 times more Vitamin B3, more Vitamin B6, 20.8 times more Vitamin B9, 4.4 times more Vitamin C, more Vitamin E and 1344.7 times more Vitamin K than White Cranberry Peach OCEAN SPRAY.
• Both White Cranberry Peach OCEAN SPRAY as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for White Cranberry Peach OCEAN SPRAY vs Broccoli:

• Raw Broccoli contains 20.7 times more Calcium, 7.2 times more Copper, 19.3 times more Iron, 13.9 times more Magnesium, 13.2 times more Manganese, 29.1 times more Phosphorus, 19 times more Potassium, more Selenium, 4 times more Sodium, 18.1 times more Zinc and 1.3 times more Water than White Cranberry Peach OCEAN SPRAY.

Comparison of macro-nutrients per 100 calories:

• White Cranberry Peach OCEAN SPRAY has 1.4 times more Carbohydrate, 5 times more Sugars and 4.2 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 49 times more Fat, 75.4 times more Saturated Fat, 5.7 times more Fiber and 28.7 times more Protein than White Cranberry Peach OCEAN SPRAY.
• Both White Cranberry Peach OCEAN SPRAY and Raw Broccoli have similar amounts of Energy per 100 kcal.
• Both White Cranberry Peach OCEAN SPRAY as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.