Comparing Nutrients in 100 calories Broccoli Raab VS Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories

Weight per 100 calories

• Broccoli Raab: 455g
• Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories: 2000g

Broccoli Raab has 4.4 times more energy per 100g than Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories. It has very low energy density when compared to other foods. Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories having very low energy density.

Discover which food has more nutrients per 100 calories - Broccoli Raab or Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories	0%	0%	100%

Macro Nutrients

	Broccoli Raab	Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.23g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0% 0g	32g per day for Men 19-50 years
Omega 3	53.7% 0.86g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.97% 13g	19.2% 25g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	0% 0g	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	1.07% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.3% 12.3g	0% 0g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories	Recommended Dietary Allowance
Vitamin A	66% 595μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.4% 0.74mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.55mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.46mg	167% 8.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.8% 0.78mg	128% 1.66mg	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	94% 377μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	208% 5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	556% 500mg	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	49% 7.36mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	848% 1018μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories	Recommended Dietary Allowance
Calcium	49% 491mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	0% 0mg	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	122% 9.73mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	NA	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	47.4% 332mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	26.2% 891mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	0% 0mg	11mg per day for Men 19-50 years
Water	11.4% 421g	53.4% 1975g	3700g per day for Men 19-50 years

Broccoli Raab VS Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Broccoli Raab or Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories?

Lets compare vitamin content per 100 calories of Broccoli Raab vs Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories:

• 100 calories of Broccoli Raab have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B9 and more Vitamin K than Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories.
• While 100 kcal of Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories contain 3 times more Vitamin B3, 5.7 times more Vitamin B5, 2.1 times more Vitamin B6, more Vitamin B12, 5.4 times more Vitamin C and 1.5 times more Vitamin E than Raw Broccoli Raab.
• 100 calories of Broccoli Raab have insufficient amounts of Vitamin B12
• 100 calories of Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin K
• Both Raw Broccoli Raab as well as Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories have insufficient amounts of Vitamin D in 100 calories.

Comparing minerals per 100 calories for Broccoli Raab vs Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories:

• 100 calories of Broccoli Raab have more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, 5.6 times more Potassium, more Selenium and more Zinc than Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories.
• While 100 kcal of Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories contain 1.3 times more Sodium and 4.7 times more Water than Raw Broccoli Raab.
• 100 calories of Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Broccoli Raab have more Fat, more Omega 3, more Sugars, more Fiber and more Protein than Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories.
• While 100 kcal of Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories contain 1.9 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories offer comparable quantities of Energy per 100 calories.
• 100 calories of Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Broccoli Raab as well as Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories provide inadequate amounts of Omega 6 in 100 calories.