Comparing Nutrients in 100 calories Broccoli VS Non-alcoholic Wine

Weight per 100 calories

• Broccoli: 294g
• Non-alcoholic Wine: 1667g

Broccoli has 5.7 times more energy per 100g than Non-alcoholic Wine. It has low energy density when compared to other foods. Non-alcoholic Wine having very low energy density.

Which food has more nutrients per 100 calories - Broccoli or Non-alcoholic Wine?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Non-alcoholic Wine	31%	0%	69%

Macro Nutrients

	Broccoli	Non-alcoholic Wine	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0% 0g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	14% 18.3g	130g per day for Men 19-50 years
Sugars	6.9% 5g	25.3% 18.3g	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	2.76% 2g	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	% 1.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.29g	NA	g per day for Men 19-50 years
Fiber	20% 7.65g	0% 0g	38g per day for Men 19-50 years
Protein	15% 8.3g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Non-alcoholic Wine	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	25.6% 0.33mg	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	46.3% 185μg	4.17% 16.7μg	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	292% 262mg	0% 0mg	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	15.3% 2.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	249% 299μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Non-alcoholic Wine	Recommended Dietary Allowance
Calcium	14% 138mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	20.4% 0.18mg	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	27% 2.15mg	83.3% 6.67mg	8mg per day for Men 19-50 years
Magnesium	14.7% 61.8mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	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	27.7% 194mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	43% 1467mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.35μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	6.47% 97mg	7.78% 117mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	7.1% 263g	44.2% 1637g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Broccoli vs Non-alcoholic Wine:

• Raw Broccoli has more Vitamin A, more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B6, 11.1 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Non-alcoholic Wine.
• Both Raw Broccoli and Non-alcoholic Wine have similar amounts of Vitamin B3 per 100 kcal.
• Both Raw Broccoli as well as Non-alcoholic Wine have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Broccoli vs Non-alcoholic Wine:

• Raw Broccoli has 2.2 times more Selenium than Non-alcoholic Wine.
• While Non-alcoholic Wine contains 1.3 times more Copper, 3.1 times more Iron, 2.7 times more Magnesium, 1.3 times more Phosphorus, 1.6 times more Potassium and 6.2 times more Water than Raw Broccoli.
• Both Raw Broccoli and Non-alcoholic Wine have similar amounts of Calcium, Sodium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Broccoli has more Fat, more Saturated Fat, more Omega 3 and more Fiber than Non-alcoholic Wine.
• While Non-alcoholic Wine contains 3.7 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Non-alcoholic Wine have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Raw Broccoli as well as Non-alcoholic Wine have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.