Comparing Nutrients in 300 calories Frozen Broccoli Spears VS Fortified With Vitamin C Apple Juice Light MOTTS

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Fortified With Vitamin C Apple Juice Light MOTTS: 1364g

Frozen Broccoli Spears have 1.3 times more energy per 100g than Fortified With Vitamin C Apple Juice Light MOTTS. It has very low energy density when compared to other foods. Fortified With Vitamin C Apple Juice Light MOTTS having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Fortified With Vitamin C Apple Juice Light MOTTS?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Fortified With Vitamin C Apple Juice Light MOTTS	0%	4%	96%

Macro Nutrients

	Frozen Broccoli Spears	Fortified With Vitamin C Apple Juice Light MOTTS	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0% 0g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	NA	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.3g	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	21% 15.2g	90% 65.5g	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	81.7% 31g	0% 0g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Fortified With Vitamin C Apple Juice Light MOTTS	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	NA	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	243% 972μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	785% 707mg	364% 327mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	93% 14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Fortified With Vitamin C Apple Juice Light MOTTS	Recommended Dietary Allowance
Calcium	42.4% 424mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	NA	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	93% 7.45mg	34% 2.73mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	NA	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	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	87% 610mg	NA	700mg per day for Men 19-50 years
Potassium	76% 2586mg	20.5% 695mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	NA	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	12% 177mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	NA	11mg per day for Men 19-50 years
Water	25.3% 937g	35% 1293g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Fortified With Vitamin C Apple Juice Light MOTTS Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Fortified With Vitamin C Apple Juice Light MOTTS?

Lets compare vitamin content per 300 calories of Frozen Broccoli Spears vs Fortified With Vitamin C Apple Juice Light MOTTS:

• 300 calories of Frozen Broccoli Spears have 2.2 times more Vitamin C than Fortified With Vitamin C Apple Juice Light MOTTS.

Comparing minerals per 300 calories for Frozen Broccoli Spears vs Fortified With Vitamin C Apple Juice Light MOTTS:

• 300 calories of Frozen Broccoli Spears have 10.4 times more Calcium, 2.7 times more Iron and 3.7 times more Potassium than Fortified With Vitamin C Apple Juice Light MOTTS.
• While 300 kcal of Fortified With Vitamin C Apple Juice Light MOTTS contain 1.4 times more Water than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Fortified With Vitamin C Apple Juice Light MOTTS contain similar levels of Sodium per 300 calories.
• 300 calories of Fortified With Vitamin C Apple Juice Light MOTTS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Broccoli Spears have more Fiber and more Protein than Fortified With Vitamin C Apple Juice Light MOTTS.
• While 300 kcal of Fortified With Vitamin C Apple Juice Light MOTTS contain 1.3 times more Carbohydrate and 4.3 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Fortified With Vitamin C Apple Juice Light MOTTS offer comparable quantities of Energy per 300 calories.
• 300 calories of Fortified With Vitamin C Apple Juice Light MOTTS provide inadequate amounts of Fiber and Protein