Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Diet Cranberry Juice OCEAN SPRAY

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Diet Cranberry Juice OCEAN SPRAY: 7500g

Frozen Chopped Broccoli has 6.5 times more energy per 100g than Diet Cranberry Juice OCEAN SPRAY. It has very low energy density when compared to other foods. Diet Cranberry Juice OCEAN SPRAY having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Diet Cranberry Juice OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Diet Cranberry Juice OCEAN SPRAY	8%	0%	92%

Macro Nutrients

	Frozen Chopped Broccoli	Diet Cranberry Juice OCEAN SPRAY	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.23% 0.075g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	NA	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	46% 60g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	26% 18.8g	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	13.2% 9.58g	7.24% 5.25g	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	% 8.65g	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	% 5.25g	g per day for Men 19-50 years
Fiber	91% 34.6g	118% 45g	38g per day for Men 19-50 years
Protein	58% 32.4g	9.38% 5.25g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Diet Cranberry Juice OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	8.33% 75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	193% 773μg	75% 300μg	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	723% 651mg	3258% 2933mg	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% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Diet Cranberry Juice OCEAN SPRAY	Recommended Dietary Allowance
Calcium	64.6% 646mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	75% 0.68mg	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	117% 9.35mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	49% 1.13mg	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	82.4% 577mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	17.6% 600mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	35% 525mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	201% 7440g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Diet Cranberry Juice OCEAN SPRAY Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Diet Cranberry Juice OCEAN SPRAY?

Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Diet Cranberry Juice OCEAN SPRAY:

• 300 calories of Frozen Chopped Broccoli have 8 times more Vitamin A, more Vitamin B1, more Vitamin B2, 2.8 times more Vitamin B3, more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin E and more Vitamin K than Diet Cranberry Juice OCEAN SPRAY.
• While 300 kcal of Diet Cranberry Juice OCEAN SPRAY contain 4.5 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• 300 calories of Diet Cranberry Juice OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B6, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Diet Cranberry Juice OCEAN SPRAY have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Diet Cranberry Juice OCEAN SPRAY:

• 300 calories of Frozen Chopped Broccoli have 2.9 times more Calcium, 3.1 times more Iron, 2.8 times more Magnesium, 3 times more Manganese, more Phosphorus, 4.1 times more Potassium, more Selenium and 2.5 times more Zinc than Diet Cranberry Juice OCEAN SPRAY.
• While 300 kcal of Diet Cranberry Juice OCEAN SPRAY contain 1.5 times more Copper, 1.9 times more Sodium and 7.1 times more Water than Frozen Chopped Broccoli, Unprepared.
• 300 calories of Diet Cranberry Juice OCEAN SPRAY lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Broccoli have 1.8 times more Fructose and 6.2 times more Protein than Diet Cranberry Juice OCEAN SPRAY.
• While 300 kcal of Diet Cranberry Juice OCEAN SPRAY contain 1.3 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Diet Cranberry Juice OCEAN SPRAY offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.