Comparing Nutrients in 100 calories Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops VS Boiled Broccoli

Weight per 100 calories

• Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops: 476g
• Boiled Broccoli: 286g

Boiled and Drained Broccoli has 1.7 times more energy per unit of mass than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops, which is low in comparison to other foods. Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops having very low energy density.

Which food has more nutrients per 100 calories - Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	0%	0%	100%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	NA	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.5g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	10% 7.24g	5.48% 3.97g	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	2.23% 1.6g	2.9% 2.1g	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	% 2.24g	% 1.4g	g per day for Men 19-50 years
Sucrose	% 3.33g	% 0.23g	g per day for Men 19-50 years
Fiber	0% 0g	25% 9.43g	38g per day for Men 19-50 years
Protein	0% 0g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	9.88% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	44% 0.57mg	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	NA	77% 309μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55% 49.5mg	206% 185mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	27.6% 4.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	19.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	10.6% 423μg	0.29% 11.4μg	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	40% 3.2mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	1.13% 4.76mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	24% 0.55mg	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	0% 0mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	1.54% 52.4mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	NA	8.3% 4.57μg	55μg per day for Men 19-50 years
Sodium	3.17% 47.6mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	20.3% 2.24mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	12% 448g	6.9% 255g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 3.7 times more Vitamin C than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops.

Comparing minerals per 100 calories for Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops vs Boiled Broccoli:

• Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops have 37 times more Fluoride, 1.7 times more Iron, 1.7 times more Zinc and 1.8 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Calcium, more Copper, 12.6 times more Magnesium, more Manganese, more Phosphorus, 16 times more Potassium and 2.5 times more Sodium than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops.

Comparison of macro-nutrients per 100 calories:

• Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops have 1.8 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Fat, 1.3 times more Fructose, more Fiber and more Protein than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops.
• Both Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.