Comparing Nutrients in 300 calories Boiled Broccoli VS Fortified Acai Berry Drink

Weight per 300 calories

• Boiled Broccoli: 857g
• Fortified Acai Berry Drink: 484g

Fortified Acai Berry Drink has 1.8 times more energy per unit of mass than Boiled and Drained Broccoli, which is low in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Fortified Acai Berry Drink?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Fortified Acai Berry Drink	5%	12%	83%

Macro Nutrients

	Boiled Broccoli	Fortified Acai Berry Drink	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	4.14% 4g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	0% 0g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	47.8% 62g	130g per day for Men 19-50 years
Sugars	16.4% 12g	74% 53.7g	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	8.75% 6.34g	44% 32g	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	% 4.2g	% 18g	g per day for Men 19-50 years
Sucrose	% 0.69g	% 3.87g	g per day for Men 19-50 years
Fiber	74.4% 28.3g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	7.17% 4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Fortified Acai Berry Drink	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	261% 2347μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	274% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	322% 16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	409% 5.32mg	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	231% 926μg	4.84% 19.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	685% 16.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	618% 556mg	226% 204mg	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	83% 12.4mg	358% 53.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	67.3% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Fortified Acai Berry Drink	Recommended Dietary Allowance
Calcium	34.3% 343mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	41% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	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	71.8% 5.74mg	9.68% 0.77mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	12.7% 53.2mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	349% 8.03mg	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	82% 574mg	9% 63mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	18.5% 629mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	4.2% 63mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	4.84% 0.53mg	11mg per day for Men 19-50 years
Water	20.7% 765g	11% 411g	3700g per day for Men 19-50 years

Boiled Broccoli VS Fortified Acai Berry Drink Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Fortified Acai Berry Drink?

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Fortified Acai Berry Drink:

• 300 calories of Boiled Broccoli have 3.7 times more Vitamin B1, 5.4 times more Vitamin B2, 47.8 times more Vitamin B9, 2.7 times more Vitamin C and 15 times more Vitamin K than Fortified Acai Berry Drink.
• While 300 kcal of Fortified Acai Berry Drink contain 3.6 times more Vitamin A, 9.2 times more Vitamin B3, 3.1 times more Vitamin B5, 3.1 times more Vitamin B6, more Vitamin B12 and 4.3 times more Vitamin E than Boiled and Drained Broccoli.
• 300 calories of Boiled Broccoli have insufficient amounts of Vitamin B12
• 300 calories of Fortified Acai Berry Drink have insufficient amounts of Vitamin B9
• Both Boiled and Drained Broccoli as well as Fortified Acai Berry Drink have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Broccoli vs Fortified Acai Berry Drink:

• 300 calories of Boiled Broccoli have 3.7 times more Calcium, 1.4 times more Copper, 7.4 times more Iron, 3.4 times more Magnesium, 9.1 times more Phosphorus, 4 times more Potassium, more Selenium, 5.6 times more Sodium, 7.2 times more Zinc and 1.9 times more Water than Fortified Acai Berry Drink.
• While 300 kcal of Fortified Acai Berry Drink contain 4.8 times more Manganese than Boiled and Drained Broccoli.
• 300 calories of Fortified Acai Berry Drink lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Broccoli have more Omega 3, 4.9 times more Fiber and 5.1 times more Protein than Fortified Acai Berry Drink.
• While 300 kcal of Fortified Acai Berry Drink contain 4.5 times more Sugars and 5 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Fortified Acai Berry Drink offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Fortified Acai Berry Drink provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Fortified Acai Berry Drink provide inadequate amounts of Omega 6 in 300 calories.