Comparing Nutrients in 300 calories Broccoli VS Grape Soda

Weight per 300 calories

• Broccoli: 882g
• Grape Soda: 698g

Carbonated Grape Soda has 1.3 times more energy per unit of mass than Raw Broccoli, which is low in comparison to other foods. Broccoli having low energy density.

Discover which food has more nutrients per 300 calories - Broccoli or Grape Soda?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Grape Soda	0%	0%	100%

Macro Nutrients

	Broccoli	Grape Soda	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	0% 0g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	60% 78g	130g per day for Men 19-50 years
Sugars	20.7% 15g	NA	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	8.28% 6g	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	% 4.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	60.4% 23g	0% 0g	38g per day for Men 19-50 years
Protein	44.4% 25g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Grape Soda	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	0% 0mg	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	139% 556μg	0% 0μg	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	875% 787mg	0% 0mg	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	46% 6.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Grape Soda	Recommended Dietary Allowance
Calcium	41.5% 415mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	15% 602μg	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	80.5% 6.44mg	6.98% 0.56mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	1.66% 6.98mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	3.94% 0.091mg	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	83% 582mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	0.21% 6.98mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	6.98% 105mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	4.44% 0.49mg	11mg per day for Men 19-50 years
Water	21.3% 788g	16.7% 620g	3700g per day for Men 19-50 years

Broccoli VS Grape Soda Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli or Grape Soda?

Lets compare vitamin content per 300 calories of Broccoli vs Grape Soda:

• 300 calories of Broccoli have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Grape Soda.
• 300 calories of Grape Soda have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Broccoli as well as Carbonated Grape Soda have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Broccoli vs Grape Soda:

• 300 calories of Broccoli have 19.8 times more Calcium, 2.8 times more Copper, 11.5 times more Iron, 26.6 times more Magnesium, 20.4 times more Manganese, more Phosphorus, 399.6 times more Potassium, more Selenium, 2.8 times more Sodium, 7.4 times more Zinc and 1.3 times more Water than Grape Soda.
• 300 calories of Grape Soda lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli have more Omega 3, more Fiber and more Protein than Grape Soda.
• While 300 kcal of Carbonated Grape Soda contain 1.3 times more Carbohydrate than Raw Broccoli.
• Both Broccoli and Grape Soda offer comparable quantities of Energy per 300 calories.
• 300 calories of Grape Soda provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Broccoli as well as Carbonated Grape Soda provide inadequate amounts of Omega 6 in 300 calories.