Comparing Nutrients in 300 calories Cran Grape OCEAN SPRAY VS Boiled Broccoli

Weight per 300 calories

• Cran Grape OCEAN SPRAY: 556g
• Boiled Broccoli: 857g

Cran Grape OCEAN SPRAY has 1.5 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.

Which food has more nutrients per 300 calories - Cran Grape OCEAN SPRAY or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cran Grape OCEAN SPRAY	2%	0%	98%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cran Grape OCEAN SPRAY	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.017% 0.006g	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	1.9% 5.56mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.2% 73g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	97% 70g	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	29% 21g	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	% 20g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 29g	% 0.69g	g per day for Men 19-50 years
Fiber	8.77% 3.33g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	2.1% 1.17g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Cran Grape OCEAN SPRAY	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.62% 5.56μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.9% 0.14mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	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	5.56% 22.2μg	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	173% 156mg	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	0.46% 0.56μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Grape OCEAN SPRAY	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.67% 16.7mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	5.56% 0.05mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	2.78% 0.22mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	1.32% 5.56mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	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	1.6% 11mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	1.8% 61mg	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	7.04% 106mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.17mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	13% 481g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cran Grape OCEAN SPRAY vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 118.8 times more Vitamin A, more Vitamin B1, more Vitamin B2, 32.8 times more Vitamin B3, more Vitamin B6, 41.7 times more Vitamin B9, 3.6 times more Vitamin C, more Vitamin E and 2177 times more Vitamin K than Cran Grape OCEAN SPRAY.
• Both Cran Grape OCEAN SPRAY 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 Cran Grape OCEAN SPRAY vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 20.6 times more Calcium, 10.5 times more Copper, 25.8 times more Iron, 32.4 times more Magnesium, 8.8 times more Manganese, 51.7 times more Phosphorus, 41.1 times more Potassium, more Selenium, 3.3 times more Sodium, 23.1 times more Zinc and 1.6 times more Water than Cran Grape OCEAN SPRAY.

Comparison of macro-nutrients per 300 calories:

• Cran Grape OCEAN SPRAY has 5.9 times more Sugars and 3.3 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Fat, more Omega 3, 8.5 times more Fiber and 17.5 times more Protein than Cran Grape OCEAN SPRAY.
• Both Cran Grape OCEAN SPRAY and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cran Grape OCEAN SPRAY as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.