Comparing Nutrients in 300 calories Boiled Broccoli VS Frozen Concentrate Fruit Punch Drink

Weight per 300 calories

• Boiled Broccoli: 857g
• Frozen Concentrate Fruit Punch Drink: 185g

Frozen Concentrate Fruit Punch Drink has 4.6 times more energy per unit of mass than Boiled and Drained Broccoli, which is above average in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Frozen Concentrate Fruit Punch Drink?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen Concentrate Fruit Punch Drink	0%	0%	100%

Macro Nutrients

	Boiled Broccoli	Frozen Concentrate Fruit Punch Drink	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	0.017% 0.006g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	0.23% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	0.054% 0.009g	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	59% 76.7g	130g per day for Men 19-50 years
Sugars	16.4% 12g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.69g	NA	g per day for Men 19-50 years
Fiber	74.4% 28.3g	1.95% 0.74g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	0.66% 0.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen Concentrate Fruit Punch Drink	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	0.41% 3.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	6.55% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	0.86% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	1.04% 0.052mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	3% 0.039mg	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	1.4% 5.56μg	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	618% 556mg	320% 288mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	83% 12.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frozen Concentrate Fruit Punch Drink	Recommended Dietary Allowance
Calcium	34.3% 343mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	18.5% 0.17mg	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	6.94% 0.56mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	2.65% 11mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	29% 0.67mg	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	0.53% 3.7mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	2.4% 81.5mg	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	0.99% 15mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	1.18% 0.13mg	11mg per day for Men 19-50 years
Water	20.7% 765g	2.9% 108g	3700g per day for Men 19-50 years

Boiled Broccoli VS Frozen Concentrate Fruit Punch Drink Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Frozen Concentrate Fruit Punch Drink?

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Frozen Concentrate Fruit Punch Drink:

• 300 calories of Boiled Broccoli have 178.2 times more Vitamin A, 8.6 times more Vitamin B1, 12.4 times more Vitamin B2, 34.6 times more Vitamin B3, 101.8 times more Vitamin B5, 44.1 times more Vitamin B6, 166.6 times more Vitamin B9 and 1.9 times more Vitamin C than Frozen Concentrate Fruit Punch Drink.
• 300 calories of Frozen Concentrate Fruit Punch Drink have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Boiled and Drained Broccoli as well as Frozen Concentrate Fruit Punch Drink have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Boiled Broccoli vs Frozen Concentrate Fruit Punch Drink:

• 300 calories of Boiled Broccoli have 23.1 times more Calcium, 3.1 times more Copper, 10.3 times more Iron, 16.2 times more Magnesium, 2.5 times more Manganese, 155.1 times more Phosphorus, 30.8 times more Potassium, more Selenium, 23.7 times more Sodium, 29.8 times more Zinc and 7.1 times more Water than Frozen Concentrate Fruit Punch Drink.
• 300 calories of Frozen Concentrate Fruit Punch Drink lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Broccoli have 275.4 times more Omega 3, 38.2 times more Fiber and 55.1 times more Protein than Frozen Concentrate Fruit Punch Drink.
• Both Boiled Broccoli and Frozen Concentrate Fruit Punch Drink offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Frozen Concentrate Fruit Punch Drink provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Broccoli as well as Frozen Concentrate Fruit Punch Drink provide inadequate amounts of Omega 6 in 300 calories.