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

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS: 536g

Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have 2.2 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is low in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%

Macro Nutrients

	Frozen Chopped 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	3.45% 3.35g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	1.14% 0.36g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	6.36% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	42.4% 55g	53.7% 70g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	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	13.2% 9.58g	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	% 8.65g	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 21.8g	g per day for Men 19-50 years
Fiber	91% 34.6g	8.46% 3.2g	38g per day for Men 19-50 years
Protein	58% 32.4g	6.03% 3.38g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	12.5% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	11% 1.8mg	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	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	193% 773μg	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	723% 651mg	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	780% 936μg	36% 43.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Calcium	64.6% 646mg	9.64% 96mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	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	117% 9.35mg	22.8% 1.82mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	19% 80.4mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	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	82.4% 577mg	12.2% 85.7mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	28% 948mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	1.95% 1.07μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	3.9% 0.43mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	12.4% 459g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 5.3 times more Vitamin A, 1.9 times more Vitamin B1, 2.6 times more Vitamin B2, 3 times more Vitamin B3, 3.5 times more Vitamin B6, 8.5 times more Vitamin B9, 19.6 times more Vitamin C, 14.6 times more Vitamin E and 21.6 times more Vitamin K than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin D in 300 kcal.

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

• Frozen Chopped Broccoli, Unprepared has 6.7 times more Calcium, 1.7 times more Copper, 5.1 times more Iron, 2.6 times more Magnesium, 6.7 times more Phosphorus, 2.6 times more Potassium, 30.2 times more Selenium, 4.7 times more Sodium, 12.9 times more Zinc and 2.3 times more Water than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 2.1 times more Manganese than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 300 calories:

• Frozen Chopped Broccoli, Unprepared has 1.9 times more Fat, 11.9 times more Omega 3, 10.8 times more Fiber and 9.6 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 1.3 times more Carbohydrate, 3.9 times more Sugars and 2.4 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have similar amounts of Energy per 300 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.