Comparing Nutrients in 300 calories Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine VS Boiled Broccoli

Weight per 300 calories

• Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine: 15000g
• Boiled Broccoli: 857g

Boiled and Drained Broccoli has 17.5 times more energy per unit of mass than Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine, which is low in comparison to other foods. Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine having very low energy density.

Which food has more nutrients per 300 calories - Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine	24%	14%	62%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	0% 0g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	33.5% 43.5g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	0% 0g	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	NA	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	NA	% 4.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.69g	g per day for Men 19-50 years
Fiber	0% 0g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine	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	62.5% 0.75mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	265% 3.45mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0mg	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% 0mg	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

	Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine	Boiled Broccoli	Recommended Dietary Allowance
Calcium	45% 450mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	224% 8970μg	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	206% 16.5mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	698% 16mg	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	193% 1350mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	80% 1200mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	404% 14931g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine vs Boiled Broccoli:

• Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine have 1.4 times more Vitamin B1 and 3.3 times more Vitamin B2 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine.
• Both Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine vs Boiled Broccoli:

• Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine have 1.3 times more Calcium, 261.6 times more Fluoride, 2.9 times more Iron, 9.7 times more Manganese, 2.4 times more Phosphorus, 3.4 times more Sodium and 19.5 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Copper, 2.1 times more Potassium, more Selenium and 2.6 times more Zinc than Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine.
• Both Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine and Boiled and Drained Broccoli have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine have 1.3 times more Fat than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3, 1.4 times more Carbohydrate, more Sugars and more Fiber than Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine.
• Both Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine and Boiled and Drained Broccoli have similar amounts of Energy and Protein per 300 kcal.
• Both Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.