Comparing Nutrients in 300 calories Orange Juice Drink VS Broccoli

Weight per 300 calories

• Orange Juice Drink: 556g
• Broccoli: 882g

Orange Juice Drink has 1.6 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Orange Juice Drink or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Orange Juice Drink	1%	0%	99%
Broccoli	27%	8%	65%

Macro Nutrients

	Orange Juice Drink	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	0% 0g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	57.3% 74.5g	45% 58.6g	130g per day for Men 19-50 years
Sugars	71.7% 52g	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	2.92% 1.1g	60.4% 23g	38g per day for Men 19-50 years
Protein	2% 1.1g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Orange Juice Drink	Broccoli	Recommended Dietary Allowance
Vitamin A	1.23% 11μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	176% 2.1mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	184% 2.4mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 27.8mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.67% 0.33mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.78mg	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	5.56% 22.2μg	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	93% 83.3mg	875% 787mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.74% 0.11mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange Juice Drink	Broccoli	Recommended Dietary Allowance
Calcium	1.1% 11mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	48% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	7.6% 304μg	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	7.64% 0.61mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	3.97% 16.7mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	1.7% 0.039mg	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	3.17% 22.2mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	6.86% 233mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	13% 479g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Orange Juice Drink vs Broccoli:

• Orange Juice Drink has 3.4 times more Vitamin B1, 2.3 times more Vitamin B2, 4.9 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 24.6 times more Vitamin A, 15.2 times more Vitamin B5, 25 times more Vitamin B9, 9.4 times more Vitamin C, 61.9 times more Vitamin E and more Vitamin K than Orange Juice Drink.
• Both Orange Juice Drink as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Orange Juice Drink vs Broccoli:

• Raw Broccoli contains 37.3 times more Calcium, 4.3 times more Copper, 10.5 times more Iron, 11.1 times more Magnesium, 47.6 times more Manganese, 26.2 times more Phosphorus, 11.9 times more Potassium, more Selenium, 26.2 times more Sodium, 32.6 times more Zinc and 1.6 times more Water than Orange Juice Drink.

Comparison of macro-nutrients per 300 calories:

• Orange Juice Drink has 1.3 times more Carbohydrate and 3.5 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains more Fat, more Saturated Fat, more Omega 3, 20.6 times more Fiber and 22.4 times more Protein than Orange Juice Drink.
• Both Orange Juice Drink and Raw Broccoli have similar amounts of Energy per 300 kcal.
• Both Orange Juice Drink as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.