Comparing Nutrients in 300 calories Boiled Broccoli VS Diet Strawberry Kiwi V8 SPLASH Juice Drinks

Weight per 300 calories

• Boiled Broccoli: 857g
• Diet Strawberry Kiwi V8 SPLASH Juice Drinks: 7500g

Boiled Broccoli has 8.8 times more energy per 100g than Diet Strawberry Kiwi V8 SPLASH Juice Drinks. It has low energy density when compared to other foods. Diet Strawberry Kiwi V8 SPLASH Juice Drinks having very low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Diet Strawberry Kiwi V8 SPLASH Juice Drinks?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Diet Strawberry Kiwi V8 SPLASH Juice Drinks	0%	0%	100%

Macro Nutrients

	Boiled Broccoli	Diet Strawberry Kiwi V8 SPLASH Juice Drinks	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	NA	32g per day for Men 19-50 years
Omega 3	63.8% 1g	NA	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	72.7% 95g	130g per day for Men 19-50 years
Sugars	16.4% 12g	87% 63g	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	NA	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	Diet Strawberry Kiwi V8 SPLASH Juice Drinks	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	618% 556mg	2100% 1890mg	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	565% 84.8mg	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	Diet Strawberry Kiwi V8 SPLASH Juice Drinks	Recommended Dietary Allowance
Calcium	34.3% 343mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	NA	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	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	NA	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	74% 2511mg	33% 1125mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	NA	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	65% 975mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	NA	11mg per day for Men 19-50 years
Water	20.7% 765g	200% 7410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Diet Strawberry Kiwi V8 SPLASH Juice Drinks:

• Diet Strawberry Kiwi V8 SPLASH Juice Drinks contain 3.4 times more Vitamin C and 6.8 times more Vitamin E than Boiled and Drained Broccoli.

Comparing minerals per 300 calories for Boiled Broccoli vs Diet Strawberry Kiwi V8 SPLASH Juice Drinks:

• Boiled and Drained Broccoli has 2.2 times more Potassium than Diet Strawberry Kiwi V8 SPLASH Juice Drinks.
• While Diet Strawberry Kiwi V8 SPLASH Juice Drinks contain 1.8 times more Calcium, 3.9 times more Iron, 2.8 times more Sodium and 9.7 times more Water than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Broccoli has more Fat and more Protein than Diet Strawberry Kiwi V8 SPLASH Juice Drinks.
• While Diet Strawberry Kiwi V8 SPLASH Juice Drinks contain 1.5 times more Carbohydrate and 5.3 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Diet Strawberry Kiwi V8 SPLASH Juice Drinks have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Broccoli as well as Diet Strawberry Kiwi V8 SPLASH Juice Drinks have insufficient amounts of Glucose and Sucrose in 300 kcal.