Comparing Nutrients in 300 calories Cooked Chopped Frozen Broccoli VS Fortified With Vitamin C Light Apple Juice Drink

Weight per 300 calories

• Cooked Chopped Frozen Broccoli: 1071g
• Fortified With Vitamin C Light Apple Juice Drink: 1364g

Cooked Chopped Frozen Broccoli has 1.3 times more energy per 100g than Fortified With Vitamin C Light Apple Juice Drink. It has very low energy density when compared to other foods. Fortified With Vitamin C Light Apple Juice Drink having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or Fortified With Vitamin C Light Apple Juice Drink?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Fortified With Vitamin C Light Apple Juice Drink	0%	4%	96%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Fortified With Vitamin C Light Apple Juice Drink	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0% 0g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	90% 65.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	84.6% 32g	0% 0g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Fortified With Vitamin C Light Apple Juice Drink	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	19% 0.25mg	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	150% 600μg	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	477% 430mg	364% 327mg	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	94% 14mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Fortified With Vitamin C Light Apple Juice Drink	Recommended Dietary Allowance
Calcium	35.4% 354mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	15% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	81.7% 6.54mg	34% 2.73mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	16.2% 68mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	75% 525mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	44.7% 1521mg	20.5% 695mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	2.48% 1.36μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	12% 177mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	4.96% 0.55mg	11mg per day for Men 19-50 years
Water	26.3% 972g	35% 1293g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Fortified With Vitamin C Light Apple Juice Drink Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or Fortified With Vitamin C Light Apple Juice Drink?

Lets compare vitamin content per 300 calories of Cooked Chopped Frozen Broccoli vs Fortified With Vitamin C Light Apple Juice Drink:

• 300 calories of Cooked Chopped Frozen Broccoli have more Vitamin A, 10.8 times more Vitamin B1, 4.2 times more Vitamin B2, 5.4 times more Vitamin B3, 5.7 times more Vitamin B6, more Vitamin B9, 1.3 times more Vitamin C, 103.7 times more Vitamin E and more Vitamin K than Fortified With Vitamin C Light Apple Juice Drink.
• 300 calories of Fortified With Vitamin C Light Apple Juice Drink have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Fortified With Vitamin C Light Apple Juice Drink have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Chopped Frozen Broccoli vs Fortified With Vitamin C Light Apple Juice Drink:

• 300 calories of Cooked Chopped Frozen Broccoli have 8.6 times more Calcium, 2.7 times more Copper, 2.4 times more Iron, 2 times more Magnesium, 4.3 times more Phosphorus, 2.2 times more Potassium, 5.5 times more Selenium and 5.5 times more Zinc than Fortified With Vitamin C Light Apple Juice Drink.
• While 300 kcal of Fortified With Vitamin C Light Apple Juice Drink contain 1.5 times more Sodium and 1.3 times more Water than Boiled Chopped Frozen Broccoli.
• 300 calories of Fortified With Vitamin C Light Apple Juice Drink lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Chopped Frozen Broccoli have more Omega 3, more Fiber and more Protein than Fortified With Vitamin C Light Apple Juice Drink.
• While 300 kcal of Fortified With Vitamin C Light Apple Juice Drink contain 4.2 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Fortified With Vitamin C Light Apple Juice Drink offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Fortified With Vitamin C Light Apple Juice Drink provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled Chopped Frozen Broccoli as well as Fortified With Vitamin C Light Apple Juice Drink provide inadequate amounts of Omega 6 in 300 calories.