Comparing Nutrients in 300 calories Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories VS Boiled Broccoli

Weight per 300 calories

• Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories: 6000g
• Boiled Broccoli: 857g

Boiled and Drained Broccoli has 7 times more energy per unit of mass than Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories, which is low in comparison to other foods. Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories having very low energy density.

Which food has more nutrients per 300 calories - Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories	0%	0%	100%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories	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% 0g	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	0% 0g	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	NA	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	NA	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.69g	g per day for Men 19-50 years
Fiber	0% 0g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	0% 0g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	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	312% 50mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	500% 25mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	383% 5mg	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	0% 0μg	231% 926μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	625% 15μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1667% 1500mg	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	224% 33.6mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	0% 0mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	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	0% 0mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	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	40% 600mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	160% 5925g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories vs Boiled Broccoli:

• Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories have 10.5 times more Vitamin B3, 4.7 times more Vitamin B5, 2.9 times more Vitamin B6, more Vitamin B12, 2.7 times more Vitamin C and 2.7 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B9 and more Vitamin K than Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories.
• Both Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories vs Boiled Broccoli:

• Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories have 1.7 times more Sodium and 7.7 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, 5.2 times more Potassium, more Selenium and more Zinc than Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories.

Comparison of macro-nutrients per 300 calories:

• Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories have 1.2 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Fat, more Omega 3, more Sugars, more Fiber and more Protein than Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories.
• Both Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories and Boiled and Drained Broccoli have similar amounts of Energy per 300 kcal.
• Both Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.