Comparing Nutrients in 300 calories Broccoli VS Orange-grapefruit juice, canned or bottled, unsweetened

Weight per 300 calories

• Broccoli: 882g
• Orange-grapefruit juice, canned or bottled, unsweetened: 698g

Orange-grapefruit juice, canned or bottled, unsweetened 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.

Which food has more nutrients per 300 calories - Broccoli or Orange-grapefruit juice, canned or bottled, unsweetened?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Broccoli	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	0.57% 0.098g	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	55% 71.7g	130g per day for Men 19-50 years
Sugars	20.7% 15g	98% 71g	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	1.84% 0.7g	38g per day for Men 19-50 years
Protein	44.4% 25g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	4.65% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	14.7% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	12.3% 0.16mg	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	24.4% 98μg	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	226% 203mg	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	6.5% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	41.5% 415mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	59% 0.53mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	16.6% 69.8mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	5.16% 0.12mg	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	14% 98mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	1.4% 21mg	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% 618g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Raw Broccoli has 6.5 times more Vitamin A, 1.6 times more Vitamin B1, 4.9 times more Vitamin B2, 2.4 times more Vitamin B3, 5.2 times more Vitamin B5, 9.6 times more Vitamin B6, 5.7 times more Vitamin B9, 3.9 times more Vitamin C, 7 times more Vitamin E and 1284.9 times more Vitamin K than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Raw Broccoli as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Raw Broccoli has 7.4 times more Calcium, 2 times more Iron, 2.7 times more Magnesium, 15.6 times more Manganese, 6 times more Phosphorus, 2.5 times more Potassium, 31.6 times more Selenium, 13.9 times more Sodium, 7.4 times more Zinc and 1.3 times more Water than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Raw Broccoli and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 4.7 times more Fat, 13.1 times more Saturated Fat, 15.9 times more Omega 3, 32.9 times more Fiber and 5.9 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 4.7 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Broccoli as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.