Comparing Nutrients in 300 calories Diet Cranberry Juice OCEAN SPRAY VS Cooked Broccoli Raab

Weight per 300 calories

• Diet Cranberry Juice OCEAN SPRAY: 7500g
• Cooked Broccoli Raab: 1200g

Cooked Broccoli Raab has 6.3 times more energy per unit of mass than Diet Cranberry Juice OCEAN SPRAY, which is very low in comparison to other foods. Diet Cranberry Juice OCEAN SPRAY having very low energy density.

Discover which food has more nutrients per 300 calories - Diet Cranberry Juice OCEAN SPRAY or Cooked Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Diet Cranberry Juice OCEAN SPRAY	8%	0%	92%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Diet Cranberry Juice OCEAN SPRAY	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	6.43% 6.24g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	3.34% 1.07g	32g per day for Men 19-50 years
Omega 3	NA	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	NA	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	28.8% 37.4g	130g per day for Men 19-50 years
Sugars	26% 18.8g	10.3% 7.44g	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	7.24% 5.25g	3.97% 2.88g	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	% 7.5g	% 2.76g	g per day for Men 19-50 years
Sucrose	% 5.25g	% 1.8g	g per day for Men 19-50 years
Fiber	118% 45g	88.4% 33.6g	38g per day for Men 19-50 years
Protein	9.38% 5.25g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Diet Cranberry Juice OCEAN SPRAY	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	8.33% 75μg	303% 2724μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	169% 2.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	151% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	108% 5.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	203% 2.64mg	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	75% 300μg	213% 852μg	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	3258% 2933mg	493% 444mg	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	202% 30.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2560% 3072μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Diet Cranberry Juice OCEAN SPRAY	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	22.5% 225mg	142% 1416mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	100% 0.9mg	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	37.5% 3mg	191% 15.2mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	77% 324mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	198% 4.56mg	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	141% 984mg	700mg per day for Men 19-50 years
Potassium	17.6% 600mg	121% 4116mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	28.4% 15.6μg	55μg per day for Men 19-50 years
Sodium	35% 525mg	45% 672mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	201% 7440g	29.6% 1097g	3700g per day for Men 19-50 years

Diet Cranberry Juice OCEAN SPRAY VS Cooked Broccoli Raab Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Diet Cranberry Juice OCEAN SPRAY or Cooked Broccoli Raab?

Lets compare vitamin content per 300 calories of Diet Cranberry Juice OCEAN SPRAY vs Cooked Broccoli Raab:

• 300 calories of Diet Cranberry Juice OCEAN SPRAY have 6.6 times more Vitamin C than Cooked Broccoli Raab.
• While 300 kcal of Cooked Broccoli Raab contain 36.3 times more Vitamin A, more Vitamin B1, more Vitamin B2, 12.4 times more Vitamin B3, more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin E and more Vitamin K than Diet Cranberry Juice OCEAN SPRAY.
• 300 calories of Diet Cranberry Juice OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B6, Vitamin E and Vitamin K
• Both Diet Cranberry Juice OCEAN SPRAY as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Diet Cranberry Juice OCEAN SPRAY vs Cooked Broccoli Raab:

• 300 calories of Diet Cranberry Juice OCEAN SPRAY have 6.8 times more Water than Cooked Broccoli Raab.
• While 300 kcal of Cooked Broccoli Raab contain 6.3 times more Calcium, 1.3 times more Copper, 5.1 times more Iron, 4.3 times more Magnesium, 4.1 times more Manganese, more Phosphorus, 6.9 times more Potassium, more Selenium, 1.3 times more Sodium and 2.9 times more Zinc than Diet Cranberry Juice OCEAN SPRAY.
• 300 calories of Diet Cranberry Juice OCEAN SPRAY lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Diet Cranberry Juice OCEAN SPRAY have 1.6 times more Carbohydrate, 2.5 times more Sugars, 1.8 times more Fructose and 1.3 times more Fiber than Cooked Broccoli Raab.
• While 300 kcal of Cooked Broccoli Raab contain more Fat and 8.8 times more Protein than Diet Cranberry Juice OCEAN SPRAY.
• Both Diet Cranberry Juice OCEAN SPRAY and Cooked Broccoli Raab offer comparable quantities of Energy per 300 calories.