Comparing Nutrients in 100 calories Boiled Broccoli VS Diet Cranberry Juice OCEAN SPRAY

Weight per 100 calories

• Boiled Broccoli: 286g
• Diet Cranberry Juice OCEAN SPRAY: 2500g

Boiled Broccoli has 8.8 times more energy per 100g than Diet Cranberry Juice OCEAN SPRAY. It has low energy density when compared to other foods. Diet Cranberry Juice OCEAN SPRAY having very low energy density.

Which food has more nutrients per 100 calories - Boiled Broccoli or Diet Cranberry Juice OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Diet Cranberry Juice OCEAN SPRAY	8%	0%	92%

Macro Nutrients

	Boiled Broccoli	Diet Cranberry Juice OCEAN SPRAY	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	NA	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	15.4% 20g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	8.62% 6.25g	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	2.9% 2.1g	2.4% 1.75g	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	% 1.4g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 1.75g	g per day for Men 19-50 years
Fiber	25% 9.43g	39.5% 15g	38g per day for Men 19-50 years
Protein	12% 6.8g	3.13% 1.75g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Diet Cranberry Juice OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	2.78% 25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.88% 1.58mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	0% 0mg	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	77% 309μg	25% 100μg	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	206% 185mg	1086% 978mg	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	27.6% 4.14mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Diet Cranberry Juice OCEAN SPRAY	Recommended Dietary Allowance
Calcium	11.4% 114mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.29% 11.4μg	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	24% 1.9mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	16.3% 0.38mg	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	27.3% 191mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.57μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	11.7% 175mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	6.9% 255g	67% 2480g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Broccoli vs Diet Cranberry Juice OCEAN SPRAY:

• Boiled and Drained Broccoli has 8.8 times more Vitamin A, more Vitamin B1, more Vitamin B2, 2.4 times more Vitamin B3, more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin E and more Vitamin K than Diet Cranberry Juice OCEAN SPRAY.
• While Diet Cranberry Juice OCEAN SPRAY contains 5.3 times more Vitamin C than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Diet Cranberry Juice OCEAN SPRAY have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Broccoli vs Diet Cranberry Juice OCEAN SPRAY:

• Boiled and Drained Broccoli has 1.5 times more Calcium, 1.9 times more Iron, 2.4 times more Magnesium, 1.5 times more Manganese, more Phosphorus, 4.2 times more Potassium, more Selenium and 1.7 times more Zinc than Diet Cranberry Juice OCEAN SPRAY.
• While Diet Cranberry Juice OCEAN SPRAY contains 1.3 times more Copper, 1.5 times more Sodium and 9.7 times more Water than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Broccoli has more Fat, 1.2 times more Fructose and 3.9 times more Protein than Diet Cranberry Juice OCEAN SPRAY.
• While Diet Cranberry Juice OCEAN SPRAY contains 1.6 times more Sugars and 1.6 times more Fiber than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Diet Cranberry Juice OCEAN SPRAY have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained Broccoli as well as Diet Cranberry Juice OCEAN SPRAY have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.