Comparing Nutrients in 300 calories Non-alcoholic Wine VS Boiled Broccoli

Weight per 300 calories

• Non-alcoholic Wine: 5000g
• Boiled Broccoli: 857g

Boiled and Drained Broccoli has 5.8 times more energy per unit of mass than Non-alcoholic Wine, which is low in comparison to other foods. Non-alcoholic Wine having very low energy density.

Which food has more nutrients per 300 calories - Non-alcoholic Wine or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Non-alcoholic Wine	31%	0%	69%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Non-alcoholic Wine	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	42.3% 55g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	76% 55g	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	44.6% 25g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Non-alcoholic Wine	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	38.5% 0.5mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	12.5% 50μg	231% 926μg	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	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	0% 0mg	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

	Non-alcoholic Wine	Boiled Broccoli	Recommended Dietary Allowance
Calcium	45% 450mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	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	250% 20mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	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	107% 750mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	129% 4400mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	133% 4910g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Non-alcoholic Wine vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B6, 18.5 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Non-alcoholic Wine.
• Both Non-alcoholic Wine and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 300 kcal.
• Both Non-alcoholic Wine as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Non-alcoholic Wine vs Boiled Broccoli:

• Non-alcoholic Wine has 1.3 times more Calcium, 3.5 times more Iron, 2.8 times more Magnesium, 1.3 times more Phosphorus, 1.8 times more Potassium and 6.4 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Selenium than Non-alcoholic Wine.
• Both Non-alcoholic Wine and Boiled and Drained Broccoli have similar amounts of Copper, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Non-alcoholic Wine has 4.6 times more Sugars and 1.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Fat, more Omega 3 and more Fiber than Non-alcoholic Wine.
• Both Non-alcoholic Wine and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Non-alcoholic Wine as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.