Comparing Nutrients in 300 calories Boiled Spears Frozen Broccoli VS Beverages, THE COCA-COLA COMPANY, NOS Zero, energy drink, sugar-free with guarana, fortified with vitamins B6 and B12

Weight per 300 calories

• Boiled Spears Frozen Broccoli: 1071g
• Beverages, THE COCA-COLA COMPANY, NOS Zero, energy drink, sugar-free with guarana, fortified with vitamins B6 and B12: 7500g

Boiled Spears Frozen Broccoli have 7 times more energy per 100g than Beverages, THE COCA-COLA COMPANY, NOS Zero, energy drink, sugar-free with guarana, fortified with vitamins B6 and B12. It has very low energy density when compared to other foods. Beverages, THE COCA-COLA COMPANY, NOS Zero, energy drink, sugar-free with guarana, fortified with vitamins B6 and B12 having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Spears Frozen Broccoli or Beverages, THE COCA-COLA COMPANY, NOS Zero, energy drink, sugar-free with guarana, fortified with vitamins B6 and B12?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Beverages, THE COCA-COLA COMPANY, NOS Zero, energy drink, sugar-free with guarana, fortified with vitamins B6 and B12	0%	0%	100%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Beverages, THE COCA-COLA COMPANY, NOS Zero, energy drink, sugar-free with guarana, fortified with vitamins B6 and B12	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0% 0g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	59.4% 77.3g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	0% 0g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	84.6% 32g	0% 0g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Beverages, THE COCA-COLA COMPANY, NOS Zero, energy drink, sugar-free with guarana, fortified with vitamins B6 and B12	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	0% 0mg	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	4806% 62.5mg	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	80.4% 321μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7813% 188μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	477% 430mg	0% 0mg	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	787% 944μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Beverages, THE COCA-COLA COMPANY, NOS Zero, energy drink, sugar-free with guarana, fortified with vitamins B6 and B12	Recommended Dietary Allowance
Calcium	54.6% 546mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	0% 0mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	151% 3.5mg	NA	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	84% 589mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	56.7% 1929mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	17% 257mg	425% 6375mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	0% 0mg	11mg per day for Men 19-50 years
Water	26.3% 972g	199% 7376g	3700g per day for Men 19-50 years

Boiled Spears Frozen Broccoli VS Beverages, THE COCA-COLA COMPANY, NOS Zero, Energy Drink, Sugar-free With Guarana, Fortified With Vitamins B6 And B12 Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Spears Frozen Broccoli or Beverages, THE COCA-COLA COMPANY, NOS Zero, energy drink, sugar-free with guarana, fortified with vitamins B6 and B12?

Lets compare vitamin content per 300 calories of Boiled Spears Frozen Broccoli vs Beverages, THE COCA-COLA COMPANY, NOS Zero, energy drink, sugar-free with guarana, fortified with vitamins B6 and B12:

• 300 calories of Boiled Spears Frozen Broccoli have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Beverages, THE COCA-COLA COMPANY, NOS Zero, energy drink, sugar-free with guarana, fortified with vitamins B6 and B12.
• While 300 kcal of Beverages, THE COCA-COLA COMPANY, NOS Zero, energy drink, sugar-free with guarana, fortified with vitamins B6 and B12 contain 44.9 times more Vitamin B6 and more Vitamin B12 than Boiled and Drained Spears Frozen Broccoli.
• 300 calories of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12
• 300 calories of Beverages, THE COCA-COLA COMPANY, NOS Zero, energy drink, sugar-free with guarana, fortified with vitamins B6 and B12 have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Beverages, THE COCA-COLA COMPANY, NOS Zero, energy drink, sugar-free with guarana, fortified with vitamins B6 and B12 have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Spears Frozen Broccoli vs Beverages, THE COCA-COLA COMPANY, NOS Zero, energy drink, sugar-free with guarana, fortified with vitamins B6 and B12:

• 300 calories of Boiled Spears Frozen Broccoli have more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium and more Zinc than Beverages, THE COCA-COLA COMPANY, NOS Zero, energy drink, sugar-free with guarana, fortified with vitamins B6 and B12.
• While 300 kcal of Beverages, THE COCA-COLA COMPANY, NOS Zero, energy drink, sugar-free with guarana, fortified with vitamins B6 and B12 contain 24.8 times more Sodium and 7.6 times more Water than Boiled and Drained Spears Frozen Broccoli.
• 300 calories of Beverages, THE COCA-COLA COMPANY, NOS Zero, energy drink, sugar-free with guarana, fortified with vitamins B6 and B12 lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Spears Frozen Broccoli have more Omega 3, more Sugars, more Fiber and more Protein than Beverages, THE COCA-COLA COMPANY, NOS Zero, energy drink, sugar-free with guarana, fortified with vitamins B6 and B12.
• While 300 kcal of Beverages, THE COCA-COLA COMPANY, NOS Zero, energy drink, sugar-free with guarana, fortified with vitamins B6 and B12 contain 1.3 times more Carbohydrate than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Beverages, THE COCA-COLA COMPANY, NOS Zero, energy drink, sugar-free with guarana, fortified with vitamins B6 and B12 offer comparable quantities of Energy per 300 calories.
• 300 calories of Beverages, THE COCA-COLA COMPANY, NOS Zero, energy drink, sugar-free with guarana, fortified with vitamins B6 and B12 provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Spears Frozen Broccoli as well as Beverages, THE COCA-COLA COMPANY, NOS Zero, energy drink, sugar-free with guarana, fortified with vitamins B6 and B12 provide inadequate amounts of Omega 6 in 300 calories.