Comparing Nutrients in 300 calories Broccoli VS Grapefruit juice canned

Weight per 300 calories

• Broccoli: 882g
• Grapefruit juice canned: 811g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Broccoli or Grapefruit juice canned?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Grapefruit juice canned	6%	16%	78%

Macro Nutrients

	Broccoli	Grapefruit juice canned	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	5.5% 5.35g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	2.08% 0.66g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	6.53% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	2.8% 8.1mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	47% 61g	130g per day for Men 19-50 years
Sugars	20.7% 15g	86% 62.4g	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	36.2% 26.3g	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	% 25g	g per day for Men 19-50 years
Sucrose	% 0.88g	% 10.5g	g per day for Men 19-50 years
Fiber	60.4% 23g	13% 4.86g	38g per day for Men 19-50 years
Protein	44.4% 25g	7.96% 4.46g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Grapefruit juice canned	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	1.8% 16.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	43.2% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	45.4% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	23% 0.3mg	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	28.4% 114μg	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	304% 273mg	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	11.4% 1.7mg	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	Grapefruit juice canned	Recommended Dietary Allowance
Calcium	41.5% 415mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	29% 0.26mg	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	8.1% 0.65mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	17.4% 73mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	6.7% 0.15mg	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	19.7% 138mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	1.47% 0.81μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	1.1% 16.2mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	21.3% 788g	20% 738g	3700g per day for Men 19-50 years

Broccoli VS Grapefruit Juice Canned Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli or Grapefruit juice canned?

Lets compare vitamin content per 300 calories of Broccoli vs Grapefruit juice canned:

• 300 calories of Broccoli have 16.9 times more Vitamin A, 1.2 times more Vitamin B1, 6.4 times more Vitamin B2, 2.7 times more Vitamin B3, 2.2 times more Vitamin B5, 5.1 times more Vitamin B6, 4.9 times more Vitamin B9, 2.9 times more Vitamin C, 4 times more Vitamin E and more Vitamin K than Grapefruit juice canned.
• 300 calories of Grapefruit juice canned have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Broccoli as well as Grapefruit juice, white, canned or bottled, unsweetened have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Broccoli vs Grapefruit juice canned:

• 300 calories of Broccoli have 3.2 times more Calcium, 1.7 times more Copper, 9.9 times more Iron, 2.5 times more Magnesium, 12 times more Manganese, 4.2 times more Phosphorus, 2.4 times more Potassium, 27.2 times more Selenium, 18 times more Sodium and 8.9 times more Zinc than Grapefruit juice canned.
• Both Broccoli and Grapefruit juice canned contain similar levels of Water per 300 calories.
• 300 calories of Grapefruit juice canned lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli have 1.8 times more Omega 3, 4.7 times more Fiber and 5.6 times more Protein than Grapefruit juice canned.
• While 300 kcal of Grapefruit juice, white, canned or bottled, unsweetened contain 2.6 times more Omega 6, 4.2 times more Sugars and 4.4 times more Fructose than Raw Broccoli.
• Both Broccoli and Grapefruit juice canned offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Broccoli provide inadequate amounts of Omega 6