Comparing Nutrients in 100 calories Frozen Broccoli Spears VS Frozen Concentrate Fruit Punch Juice Drink

Weight per 100 calories

• Frozen Broccoli Spears: 345g
• Frozen Concentrate Fruit Punch Juice Drink: 57g

Frozen Concentrate Fruit Punch Juice Drink has 6 times more energy per unit of mass than Frozen Broccoli Spears, which is above average in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 100 calories - Frozen Broccoli Spears or Frozen Concentrate Fruit Punch Juice Drink?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Frozen Concentrate Fruit Punch Juice Drink	1%	4%	95%

Macro Nutrients

	Frozen Broccoli Spears	Frozen Concentrate Fruit Punch Juice Drink	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	1.68% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.42% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	19% 24.6g	130g per day for Men 19-50 years
Sugars	7% 5.07g	NA	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	0.3% 0.11g	38g per day for Men 19-50 years
Protein	19% 10.6g	0.31% 0.17g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Frozen Concentrate Fruit Punch Juice Drink	Recommended Dietary Allowance
Vitamin A	22% 197μg	0.063% 0.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	0.19% 0.002mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.96% 1.6mg	0.74% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	1.18% 0.059mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	1.98% 0.026mg	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	81% 324μg	1% 4μg	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	262% 236mg	12.5% 11.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31% 4.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Frozen Concentrate Fruit Punch Juice Drink	Recommended Dietary Allowance
Calcium	14% 141mg	1.14% 11.4mg	1000mg per day for Men 19-50 years
Copper	13.8% 0.12mg	4.44% 0.04mg	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	31% 2.5mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	1.5% 6.3mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	5.2% 0.12mg	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	29% 203mg	0.98% 6.86mg	700mg per day for Men 19-50 years
Potassium	25.4% 862mg	4.54% 154mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.6mg	0.38% 5.7mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	8.44% 312g	0.86% 31.7g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Frozen Concentrate Fruit Punch Juice Drink Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Broccoli Spears or Frozen Concentrate Fruit Punch Juice Drink?

Lets compare vitamin content per 100 calories of Frozen Broccoli Spears vs Frozen Concentrate Fruit Punch Juice Drink:

• 100 calories of Frozen Broccoli Spears have 344 times more Vitamin A, 108.6 times more Vitamin B1, 3 times more Vitamin B2, 13.4 times more Vitamin B3, 14.2 times more Vitamin B5, 23.5 times more Vitamin B6, 81 times more Vitamin B9 and 20.9 times more Vitamin C than Frozen Concentrate Fruit Punch Juice Drink.
• 100 calories of Frozen Concentrate Fruit Punch Juice Drink have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Frozen Broccoli Spears as well as Frozen Concentrate Fruit Punch Juice Drink have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Frozen Broccoli Spears vs Frozen Concentrate Fruit Punch Juice Drink:

• 100 calories of Frozen Broccoli Spears have 12.4 times more Calcium, 3.1 times more Copper, 5.4 times more Iron, 8.8 times more Magnesium, 7.4 times more Manganese, 29.7 times more Phosphorus, 5.6 times more Potassium, more Selenium, 10.3 times more Sodium, 2.9 times more Zinc and 9.8 times more Water than Frozen Concentrate Fruit Punch Juice Drink.
• 100 calories of Frozen Concentrate Fruit Punch Juice Drink lack sufficient amounts of Calcium, Magnesium, Phosphorus and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Broccoli Spears have 16 times more Omega 3, 90.5 times more Fiber and 61.6 times more Protein than Frozen Concentrate Fruit Punch Juice Drink.
• While 100 kcal of Frozen Concentrate Fruit Punch Juice Drink contain 1.3 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Concentrate Fruit Punch Juice Drink offer comparable quantities of Energy per 100 calories.
• 100 calories of Frozen Concentrate Fruit Punch Juice Drink provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Broccoli Spears as well as Frozen Concentrate Fruit Punch Juice Drink provide inadequate amounts of Omega 6 in 100 calories.