Comparing Nutrients in 300 calories Apple Juice with Vitamin C VS Boiled Broccoli

Weight per 300 calories

• Apple Juice with Vitamin C: 652g
• Boiled Broccoli: 857g

Apple Juice with Vitamin C has 1.3 times more energy per 100g than Boiled Broccoli. It has low energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Discover which food has more nutrients per 300 calories - Apple Juice with Vitamin C or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Apple Juice with Vitamin C	1%	3%	96%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Apple Juice with Vitamin C	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.87% 0.85g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.7% 73.7g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	86.5% 62.7g	16.4% 12g	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	51.5% 37.4g	8.75% 6.34g	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	% 17g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 0.69g	g per day for Men 19-50 years
Fiber	3.43% 1.3g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	1.16% 0.65g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Apple Juice with Vitamin C	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.4% 0.14mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.53% 0.11mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.98% 0.48mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.4% 0.32mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.03% 0.12mg	132% 1.7mg	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	0% 0μg	231% 926μg	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	279% 251mg	618% 556mg	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	0.43% 0.065mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apple Juice with Vitamin C	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5.2% 52mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	8.7% 0.078mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	6.38% 255μg	0.86% 34.3μg	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	9.8% 0.78mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	72.3% 1.66mg	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	6.52% 45.7mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.65μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	1.74% 26mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	15.6% 575g	20.7% 765g	3700g per day for Men 19-50 years

Apple Juice With Vitamin C VS Boiled Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Apple Juice with Vitamin C or Boiled Broccoli?

Lets compare vitamin content per 300 calories of Apple Juice with Vitamin C vs Boiled Broccoli:

• 300 kcal of Boiled and Drained Broccoli contain more Vitamin A, 3.9 times more Vitamin B1, 9.5 times more Vitamin B2, 10 times more Vitamin B3, 16.5 times more Vitamin B5, 14.6 times more Vitamin B6, more Vitamin B9, 2.2 times more Vitamin C, 190.6 times more Vitamin E and more Vitamin K than Bottled Apple Juice with Vitamin C.
• 300 calories of Apple Juice with Vitamin C have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Bottled Apple Juice with Vitamin C as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Apple Juice with Vitamin C vs Boiled Broccoli:

• 300 calories of Apple Juice with Vitamin C have 7.4 times more Fluoride than Boiled Broccoli.
• While 300 kcal of Boiled and Drained Broccoli contain 6.6 times more Calcium, 6.7 times more Copper, 7.3 times more Iron, 5.5 times more Magnesium, 3.4 times more Manganese, 12.6 times more Phosphorus, 3.8 times more Potassium, 21 times more Selenium, 13.5 times more Sodium, 29.6 times more Zinc and 1.3 times more Water than Bottled Apple Juice with Vitamin C.
• 300 calories of Apple Juice with Vitamin C lack sufficient amounts of Calcium, Selenium and Zinc
• 300 calories of Boiled Broccoli lack sufficient amounts of Fluoride

Comparison of macro-nutrients per 300 calories:

• 300 calories of Apple Juice with Vitamin C have 5.3 times more Sugars and 5.9 times more Fructose than Boiled Broccoli.
• While 300 kcal of Boiled and Drained Broccoli contain 22.3 times more Omega 3, 21.7 times more Fiber and 31.3 times more Protein than Bottled Apple Juice with Vitamin C.
• Both Apple Juice with Vitamin C and Boiled Broccoli offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Apple Juice with Vitamin C provide inadequate amounts of Omega 3, Fiber and Protein
• Both Bottled Apple Juice with Vitamin C as well as Boiled and Drained Broccoli provide inadequate amounts of Omega 6 in 300 calories.