Comparing Nutrients in 100 calories Broccoli VS Malt beverage, includes non-alcoholic beer

Weight per 100 calories

• Broccoli: 294g
• Malt beverage, includes non-alcoholic beer: 270g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Broccoli or Malt beverage, includes non-alcoholic beer?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Malt beverage, includes non-alcoholic beer	2%	3%	95%

Macro Nutrients

	Broccoli	Malt beverage, includes non-alcoholic beer	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	0.79% 0.14g	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	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	6.9% 5g	30% 21.8g	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	1% 0.57g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Malt beverage, includes non-alcoholic beer	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	3.6% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	9.98% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	5.6% 0.073mg	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	9.46% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.25% 0.054μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	292% 262mg	1.5% 1.35mg	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	Malt beverage, includes non-alcoholic beer	Recommended Dietary Allowance
Calcium	14% 138mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	2.4% 0.022mg	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	2.03% 0.16mg	8mg per day for Men 19-50 years
Magnesium	14.7% 61.8mg	4.5% 19mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	1.53% 0.035mg	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	6.18% 43.2mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	0.64% 21.6mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.35μg	5.9% 3.24μg	55μg per day for Men 19-50 years
Sodium	6.47% 97mg	2.34% 35mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	0.49% 0.054mg	11mg per day for Men 19-50 years
Water	7.1% 263g	6.66% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Broccoli vs Malt beverage, includes non-alcoholic beer:

• Raw Broccoli has more Vitamin A, 4.8 times more Vitamin B1, 2.7 times more Vitamin B2, 16.9 times more Vitamin B5, 7.1 times more Vitamin B6, 4.9 times more Vitamin B9, 194.1 times more Vitamin C, more Vitamin E and more Vitamin K than Malt beverage, includes non-alcoholic beer.
• While Malt beverage, includes non-alcoholic beer contain 1.6 times more Vitamin B3 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli as well as Malt beverage, includes non-alcoholic beer have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Broccoli vs Malt beverage, includes non-alcoholic beer:

• Raw Broccoli has 7.3 times more Calcium, 6.7 times more Copper, 13.2 times more Iron, 3.3 times more Magnesium, 17.6 times more Manganese, 4.5 times more Phosphorus, 43 times more Potassium, 2.3 times more Selenium, 2.8 times more Sodium and 22.3 times more Zinc than Malt beverage, includes non-alcoholic beer.
• Both Raw Broccoli and Malt beverage, includes non-alcoholic beer have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Broccoli has 3.4 times more Fat, 5.2 times more Saturated Fat, 11.4 times more Omega 3, more Fiber and 14.6 times more Protein than Malt beverage, includes non-alcoholic beer.
• While Malt beverage, includes non-alcoholic beer contain 4.4 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Malt beverage, includes non-alcoholic beer have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Broccoli as well as Malt beverage, includes non-alcoholic beer have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.