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

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Orange-grapefruit juice, canned or bottled, unsweetened: 698g

Orange-grapefruit juice, canned or bottled, unsweetened has 1.7 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.

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Orange-grapefruit juice, canned or bottled, unsweetened?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Frozen Chopped 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	3.45% 3.35g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	42.4% 55g	55% 71.7g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	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	13.2% 9.58g	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	% 8.65g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	91% 34.6g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	58% 32.4g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	4.65% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	14.7% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	193% 773μg	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	723% 651mg	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	94% 14mg	6.5% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	64.6% 646mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	59% 0.53mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	16.6% 69.8mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	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	82.4% 577mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	4.44% 0.49mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	16.7% 618g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Orange-grapefruit Juice, Canned Or Bottled, Unsweetened Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Orange-grapefruit juice, canned or bottled, unsweetened?

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

• 300 calories of Frozen Chopped Broccoli have 14.3 times more Vitamin A, 1.6 times more Vitamin B1, 5.3 times more Vitamin B2, 2.3 times more Vitamin B3, 3.3 times more Vitamin B5, 9.3 times more Vitamin B6, 7.9 times more Vitamin B9, 3.2 times more Vitamin C, 14.4 times more Vitamin E and 1341.3 times more Vitamin K than Orange-grapefruit juice, canned or bottled, unsweetened.
• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin A and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Frozen Chopped Broccoli have 11.6 times more Calcium, 2.9 times more Iron, 3 times more Magnesium, 28.6 times more Manganese, 5.9 times more Phosphorus, 2.2 times more Potassium, 46.3 times more Selenium, 13.2 times more Sodium, 11.3 times more Zinc and 1.7 times more Water than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Frozen Chopped Broccoli and Orange-grapefruit juice, canned or bottled, unsweetened contain similar levels of Copper per 300 calories.
• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Broccoli have 34.7 times more Omega 3, 49.6 times more Fiber and 7.7 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 300 kcal of Orange-grapefruit juice, canned or bottled, unsweetened contain 1.3 times more Carbohydrate and 4.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Orange-grapefruit juice, canned or bottled, unsweetened offer comparable quantities of Energy per 300 calories.
• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Omega 3 and Fiber
• Both Frozen Chopped Broccoli, Unprepared as well as Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Omega 6 in 300 calories.