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

Weight per 300 calories

• Boiled Broccoli: 857g
• Sweetened Ready-to-drink Green Tea: 1111g

Boiled Broccoli has 1.3 times more energy per 100g than Sweetened Ready-to-drink Green Tea. It has low energy density when compared to other foods. Sweetened Ready-to-drink Green Tea having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Sweetened Ready-to-drink Green Tea?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Sweetened Ready-to-drink Green Tea	0%	7%	93%

Macro Nutrients

	Boiled Broccoli	Sweetened Ready-to-drink Green Tea	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	2.52% 2.44g	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	53% 69g	130g per day for Men 19-50 years
Sugars	16.4% 12g	81.5% 59g	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	48% 34.7g	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	% 24.3g	g per day for Men 19-50 years
Sucrose	% 0.69g	% 0g	g per day for Men 19-50 years
Fiber	74.4% 28.3g	0% 0g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Sweetened Ready-to-drink Green Tea	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	0% 0mg	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	0% 0μg	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	0% 0mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Sweetened Ready-to-drink Green Tea	Recommended Dietary Allowance
Calcium	34.3% 343mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	6.17% 0.056mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	35.3% 0.81mg	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	49.2% 344mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	3.92% 133mg	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	15.6% 233mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	20.7% 765g	28% 1039g	3700g per day for Men 19-50 years

Boiled Broccoli VS Sweetened Ready-to-drink Green Tea Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Sweetened Ready-to-drink Green Tea?

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

• 300 calories of Boiled Broccoli have 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.
• 300 calories of Sweetened Ready-to-drink Green Tea have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Sweetened Ready-to-drink Green Tea have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Broccoli have 30.9 times more Calcium, 9.4 times more Copper, more Iron, more Magnesium, 2.1 times more Manganese, 1.7 times more Phosphorus, 18.8 times more Potassium, more Selenium, 1.5 times more Sodium and 34.7 times more Zinc than Sweetened Ready-to-drink Green Tea.
• While 300 kcal of Sweetened Ready-to-drink Green Tea contain 1.4 times more Water than Boiled and Drained Broccoli.
• 300 calories of Sweetened Ready-to-drink Green Tea lack sufficient amounts of Calcium, Iron, Magnesium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Broccoli have more Omega 3, more Fiber and more Protein than Sweetened Ready-to-drink Green Tea.
• While 300 kcal of Sweetened Ready-to-drink Green Tea contain 5 times more Sugars and 5.5 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Sweetened Ready-to-drink Green Tea offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Sweetened Ready-to-drink Green Tea provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Broccoli as well as Sweetened Ready-to-drink Green Tea provide inadequate amounts of Omega 6 in 300 calories.