Comparing Nutrients in 300 calories Cooked Chopped Frozen Broccoli VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

Weight per 300 calories

• Cooked Chopped Frozen Broccoli: 1071g
• Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS: 536g

Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have 2 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is low in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	1.14% 0.36g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	6.36% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.47% 0.08g	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	53.7% 70g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	84.7% 61.4g	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	31% 22.6g	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	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 21.8g	g per day for Men 19-50 years
Fiber	84.6% 32g	8.46% 3.2g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	6.03% 3.38g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	12.5% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	11% 1.8mg	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	33% 0.43mg	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	22.8% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	123% 2.95μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	477% 430mg	37% 33.2mg	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	6.43% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	36% 43.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Calcium	35.4% 354mg	9.64% 96mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	29% 0.26mg	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	22.8% 1.82mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	19% 80.4mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	316% 7.27mg	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	12.2% 85.7mg	700mg per day for Men 19-50 years
Potassium	44.7% 1521mg	28% 948mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	1.95% 1.07μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	3.9% 0.43mg	11mg per day for Men 19-50 years
Water	26.3% 972g	12.4% 459g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Fruit Juice Smoothie, BOLTHOUSE FARMS, GREEN GOODNESS Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS?

Lets compare vitamin content per 300 calories of Cooked Chopped Frozen Broccoli vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 300 calories of Cooked Chopped Frozen Broccoli have 4.9 times more Vitamin A, 1.8 times more Vitamin B1, 2 times more Vitamin B2, 2.8 times more Vitamin B3, 3.3 times more Vitamin B6, 6.6 times more Vitamin B9, 12.9 times more Vitamin C, 14.7 times more Vitamin E and 21.8 times more Vitamin K than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 300 kcal of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• 300 calories of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Boiled Chopped Frozen Broccoli as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Chopped Frozen Broccoli vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 300 calories of Cooked Chopped Frozen Broccoli have 3.7 times more Calcium, 1.4 times more Copper, 3.6 times more Iron, 1.7 times more Magnesium, 6.1 times more Phosphorus, 1.6 times more Potassium, 7 times more Selenium, 2 times more Sodium, 7 times more Zinc and 2.1 times more Water than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 300 kcal of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 3 times more Manganese than Boiled Chopped Frozen Broccoli.
• 300 calories of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Chopped Frozen Broccoli have 4.4 times more Omega 3, 10 times more Fiber and 9.8 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 300 kcal of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 3.9 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Boiled Chopped Frozen Broccoli as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide inadequate amounts of Omega 6 in 300 calories.