Comparing Nutrients in 300 calories Broccoli VS Citrus Flavor Sugar-free VAULT Zero Energy Drink

Weight per 300 calories

• Broccoli: 882g
• Citrus Flavor Sugar-free VAULT Zero Energy Drink: 30000g

Broccoli has 34 times more energy per 100g than Citrus Flavor Sugar-free VAULT Zero Energy Drink. It has low energy density when compared to other foods. Citrus Flavor Sugar-free VAULT Zero Energy Drink having very low energy density.

Which food has more nutrients per 300 calories - Broccoli or Citrus Flavor Sugar-free VAULT Zero Energy Drink?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Citrus Flavor Sugar-free VAULT Zero Energy Drink	22%	16%	62%

Macro Nutrients

	Broccoli	Citrus Flavor Sugar-free VAULT Zero Energy Drink	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	24.7% 24g	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	162% 210g	130g per day for Men 19-50 years
Sugars	20.7% 15g	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	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	134% 75g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Citrus Flavor Sugar-free VAULT Zero Energy Drink	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	625% 7.5mg	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	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	NA	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	46% 6.9mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Citrus Flavor Sugar-free VAULT Zero Energy Drink	Recommended Dietary Allowance
Calcium	41.5% 415mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	167% 1.5mg	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	80.5% 6.44mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	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	83% 582mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	26.5% 900mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	280% 4200mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	0% 0mg	11mg per day for Men 19-50 years
Water	21.3% 788g	797% 29505g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli vs Citrus Flavor Sugar-free VAULT Zero Energy Drink:

• Raw Broccoli has more Vitamin A, more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Citrus Flavor Sugar-free VAULT Zero Energy Drink.
• While Citrus Flavor Sugar-free VAULT Zero Energy Drink contain 12 times more Vitamin B1 than Raw Broccoli.
• Both Raw Broccoli as well as Citrus Flavor Sugar-free VAULT Zero Energy Drink have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Citrus Flavor Sugar-free VAULT Zero Energy Drink:

• Raw Broccoli has more Phosphorus, 3.1 times more Potassium and more Zinc than Citrus Flavor Sugar-free VAULT Zero Energy Drink.
• While Citrus Flavor Sugar-free VAULT Zero Energy Drink contain 1.4 times more Calcium, 3.5 times more Copper, 4.9 times more Magnesium, 2.7 times more Selenium, 14.4 times more Sodium and 37.4 times more Water than Raw Broccoli.
• Both Raw Broccoli and Citrus Flavor Sugar-free VAULT Zero Energy Drink have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has more Saturated Fat, more Omega 3, more Sugars and more Fiber than Citrus Flavor Sugar-free VAULT Zero Energy Drink.
• While Citrus Flavor Sugar-free VAULT Zero Energy Drink contain 7.4 times more Fat, 3.6 times more Carbohydrate and 3 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Citrus Flavor Sugar-free VAULT Zero Energy Drink have similar amounts of Energy per 300 kcal.
• Both Raw Broccoli as well as Citrus Flavor Sugar-free VAULT Zero Energy Drink have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.