Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Bottled Pomegranate Juice

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Bottled Pomegranate Juice: 556g

Bottled Pomegranate Juice has 2.1 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 Bottled Pomegranate Juice?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Bottled Pomegranate Juice	1%	5%	94%

Macro Nutrients

	Frozen Chopped Broccoli	Bottled Pomegranate Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.63% 0.28g	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	56% 73g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	97% 70.3g	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	49% 35.4g	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	% 35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	91% 34.6g	1.46% 0.56g	38g per day for Men 19-50 years
Protein	58% 32.4g	1.5% 0.83g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Bottled Pomegranate Juice	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	6.94% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	31.7% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	17% 0.22mg	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	33.3% 133μg	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	0.62% 0.56mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	48% 57.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Bottled Pomegranate Juice	Recommended Dietary Allowance
Calcium	64.6% 646mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	13% 0.12mg	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	6.94% 0.56mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	9.26% 39mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	23% 0.53mg	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	8.73% 61mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	35% 1189mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	3.03% 1.67μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	13% 478g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Bottled Pomegranate Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Bottled Pomegranate Juice?

Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Bottled Pomegranate Juice:

• 300 calories of Frozen Chopped Broccoli have more Vitamin A, 7.3 times more Vitamin B1, 13.3 times more Vitamin B2, 4.2 times more Vitamin B3, 2 times more Vitamin B5, 6.8 times more Vitamin B6, 5.8 times more Vitamin B9, 1171.4 times more Vitamin C, 6.7 times more Vitamin E and 16.2 times more Vitamin K than Bottled Pomegranate Juice.
• 300 calories of Bottled Pomegranate Juice have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Bottled Pomegranate Juice have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Bottled Pomegranate Juice:

• 300 calories of Frozen Chopped Broccoli have 10.6 times more Calcium, 3.8 times more Copper, 16.8 times more Iron, 5.3 times more Magnesium, 6.4 times more Manganese, 9.4 times more Phosphorus, 2.1 times more Potassium, 19.4 times more Selenium, 5.5 times more Sodium, 11.1 times more Zinc and 2.2 times more Water than Bottled Pomegranate Juice.
• 300 calories of Bottled Pomegranate Juice lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Broccoli have more Omega 3, 62.3 times more Fiber and 38.9 times more Protein than Bottled Pomegranate Juice.
• While 300 kcal of Bottled Pomegranate Juice contain 1.3 times more Carbohydrate, 4.5 times more Sugars and 3.7 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Bottled Pomegranate Juice offer comparable quantities of Energy per 300 calories.
• 300 calories of Bottled Pomegranate Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Bottled Pomegranate Juice provide inadequate amounts of Omega 6 in 300 calories.