Comparing Nutrients in 300 calories Boiled Broccoli VS Orange-grapefruit juice, canned or bottled, unsweetened

Weight per 300 calories

• Boiled Broccoli: 857g
• Orange-grapefruit juice, canned or bottled, unsweetened: 698g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Broccoli or Orange-grapefruit juice, canned or bottled, unsweetened?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Boiled Broccoli	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	0.57% 0.098g	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	55% 71.7g	130g per day for Men 19-50 years
Sugars	16.4% 12g	98% 71g	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	1.84% 0.7g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	4.65% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	14.7% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	12.3% 0.16mg	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	24.4% 98μg	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	226% 203mg	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	6.5% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	34.3% 343mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	59% 0.53mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	16.6% 69.8mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	5.16% 0.12mg	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	14% 98mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	4.44% 0.49mg	11mg per day for Men 19-50 years
Water	20.7% 765g	16.7% 618g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Boiled and Drained Broccoli has 15.8 times more Vitamin A, 1.4 times more Vitamin B1, 5 times more Vitamin B2, 2 times more Vitamin B3, 5.4 times more Vitamin B5, 10.7 times more Vitamin B6, 9.5 times more Vitamin B9, 2.7 times more Vitamin C, 12.7 times more Vitamin E and 1733.5 times more Vitamin K than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Boiled and Drained Broccoli as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Boiled and Drained Broccoli has 6.1 times more Calcium, 1.8 times more Iron, 2.6 times more Magnesium, 14 times more Manganese, 5.9 times more Phosphorus, 2.3 times more Potassium, 19.7 times more Selenium, 16.8 times more Sodium, 7.9 times more Zinc and 1.2 times more Water than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Boiled and Drained Broccoli and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Broccoli has 5 times more Fat, 29.2 times more Omega 3, 40.5 times more Fiber and 4.9 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 6 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Broccoli as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.