Comparing Nutrients in 300 calories Sweetened Ready-to-drink Green Tea VS Frozen Chopped Broccoli

Weight per 300 calories

• Sweetened Ready-to-drink Green Tea: 1111g
• Frozen Chopped Broccoli: 1154g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Sweetened Ready-to-drink Green Tea or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Ready-to-drink Green Tea	0%	7%	93%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Sweetened Ready-to-drink Green Tea	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.52% 2.44g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	0% 0g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	42.4% 55g	130g per day for Men 19-50 years
Sugars	81.5% 59g	21.5% 15.6g	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	48% 34.7g	13.2% 9.58g	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	% 24.3g	% 8.65g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	0% 0g	91% 34.6g	38g per day for Men 19-50 years
Protein	0% 0g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Sweetened Ready-to-drink Green Tea	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	115% 1.5mg	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	193% 773μg	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	723% 651mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Ready-to-drink Green Tea	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.1% 11mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	6.17% 0.056mg	48.7% 0.44mg	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	0% 0mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	35.3% 0.81mg	147% 3.4mg	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	49.2% 344mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	3.92% 133mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	15.6% 233mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	28% 1039g	28.5% 1055g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sweetened Ready-to-drink Green Tea vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Sweetened Ready-to-drink Green Tea.
• Both Sweetened Ready-to-drink Green Tea as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sweetened Ready-to-drink Green Tea vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 58.2 times more Calcium, 7.9 times more Copper, more Iron, more Magnesium, 4.2 times more Manganese, 1.7 times more Phosphorus, 18.3 times more Potassium, more Selenium and 49.8 times more Zinc than Sweetened Ready-to-drink Green Tea.
• Both Sweetened Ready-to-drink Green Tea and Frozen Chopped Broccoli, Unprepared have similar amounts of Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Sweetened Ready-to-drink Green Tea has 1.2 times more Carbohydrate, 3.8 times more Sugars and 3.6 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Fat, more Omega 3, more Fiber and more Protein than Sweetened Ready-to-drink Green Tea.
• Both Sweetened Ready-to-drink Green Tea and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 300 kcal.
• Both Sweetened Ready-to-drink Green Tea as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.