Comparing Nutrients in 300 calories Fortified With Vitamin C Light Apple Juice Drink VS Frozen Broccoli Spears

Weight per 300 calories

• Fortified With Vitamin C Light Apple Juice Drink: 1364g
• Frozen Broccoli Spears: 1035g

Frozen Broccoli Spears have 1.3 times more energy per unit of mass than Fortified With Vitamin C Light Apple Juice Drink, which is very low in comparison to other foods. Fortified With Vitamin C Light Apple Juice Drink having very low energy density.

Discover which food has more nutrients per 300 calories - Fortified With Vitamin C Light Apple Juice Drink or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Fortified With Vitamin C Light Apple Juice Drink	0%	4%	96%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Fortified With Vitamin C Light Apple Juice Drink	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.5g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	90% 65.5g	21% 15.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	81.7% 31g	38g per day for Men 19-50 years
Protein	0% 0g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Fortified With Vitamin C Light Apple Juice Drink	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	139% 1.8mg	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	243% 972μg	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	364% 327mg	785% 707mg	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	0.91% 0.14mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified With Vitamin C Light Apple Juice Drink	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4.1% 41mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	41.4% 0.37mg	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	34% 2.73mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	16.2% 68mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	NA	115% 2.65mg	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	17.5% 123mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	20.5% 695mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	2.48% 1.36μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	12% 177mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	4.96% 0.55mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	35% 1293g	25.3% 937g	3700g per day for Men 19-50 years

Fortified With Vitamin C Light Apple Juice Drink VS Frozen Broccoli Spears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fortified With Vitamin C Light Apple Juice Drink or Frozen Broccoli Spears?

Lets compare vitamin content per 300 calories of Fortified With Vitamin C Light Apple Juice Drink vs Frozen Broccoli Spears:

• 300 kcal of Frozen Broccoli Spears contain more Vitamin A, 13.7 times more Vitamin B1, 5.8 times more Vitamin B2, 5.2 times more Vitamin B3, 7.4 times more Vitamin B6, more Vitamin B9, 2.2 times more Vitamin C, 102.4 times more Vitamin E and more Vitamin K than Fortified With Vitamin C Light Apple Juice Drink.
• 300 calories of Fortified With Vitamin C Light Apple Juice Drink have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Fortified With Vitamin C Light Apple Juice Drink as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Fortified With Vitamin C Light Apple Juice Drink vs Frozen Broccoli Spears:

• 300 calories of Fortified With Vitamin C Light Apple Juice Drink have 1.4 times more Water than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 10.4 times more Calcium, 2.7 times more Copper, 2.7 times more Iron, 2.4 times more Magnesium, 5 times more Phosphorus, 3.7 times more Potassium, 14.4 times more Selenium and 6.4 times more Zinc than Fortified With Vitamin C Light Apple Juice Drink.
• Both Fortified With Vitamin C Light Apple Juice Drink and Frozen Broccoli Spears contain similar levels of Sodium per 300 calories.
• 300 calories of Fortified With Vitamin C Light Apple Juice Drink lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fortified With Vitamin C Light Apple Juice Drink have 1.3 times more Carbohydrate and 4.3 times more Sugars than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain more Omega 3, more Fiber and more Protein than Fortified With Vitamin C Light Apple Juice Drink.
• Both Fortified With Vitamin C Light Apple Juice Drink and Frozen Broccoli Spears offer comparable quantities of Energy per 300 calories.
• 300 calories of Fortified With Vitamin C Light Apple Juice Drink provide inadequate amounts of Omega 3, Fiber and Protein
• Both Fortified With Vitamin C Light Apple Juice Drink as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 300 calories.