Comparing Nutrients in 300 calories Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. VS Broccoli

Weight per 300 calories

• Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.: 174g
• Broccoli: 882g

Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. has 5.1 times more energy per 100g than Broccoli. It has above average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.	0%	3%	97%
Broccoli	27%	8%	65%

Macro Nutrients

	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	1.53% 0.024g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	1.88% 0.32g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.6% 75g	45% 58.6g	130g per day for Men 19-50 years
Sugars	28% 20.4g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	0.92% 0.35g	60.4% 23g	38g per day for Men 19-50 years
Protein	0.31% 0.17g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.3% 0.74mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.87% 0.044mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	119% 1.54mg	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	13% 52.3μg	139% 556μg	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	471% 424mg	875% 787mg	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	3.5% 0.52mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.29% 0.35μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.	Broccoli	Recommended Dietary Allowance
Calcium	22.7% 227mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	48% 0.43mg	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	5.67% 0.45mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	0.83% 3.5mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	2.12% 0.049mg	80.6% 1.85mg	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	19% 133mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	22.3% 759mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	0.95% 0.52μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	2.8% 42mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	0.95% 0.1mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	2.6% 96g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. vs Broccoli:

• Raw Broccoli contains more Vitamin A, 4.5 times more Vitamin B2, more Vitamin B3, 115.9 times more Vitamin B5, more Vitamin B6, 10.6 times more Vitamin B9, 1.9 times more Vitamin C, 13.2 times more Vitamin E and 2569.9 times more Vitamin K than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate..
• Both Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. and Raw Broccoli have similar amounts of Vitamin B1 per 300 kcal.
• Both Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. vs Broccoli:

• Raw Broccoli contains 1.8 times more Calcium, 6.4 times more Copper, 14.2 times more Iron, 53.1 times more Magnesium, 37.9 times more Manganese, 4.4 times more Phosphorus, 3.7 times more Potassium, 42.2 times more Selenium, 7 times more Sodium, 34.6 times more Zinc and 8.2 times more Water than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate..

Comparison of macro-nutrients per 300 calories:

• Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. has 1.3 times more Carbohydrate and 1.4 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 3.7 times more Fat, 7.4 times more Saturated Fat, 22.8 times more Omega 3, 65.8 times more Fiber and 142.7 times more Protein than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate..
• Both Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. and Raw Broccoli have similar amounts of Energy per 300 kcal.
• Both Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.