Comparing Nutrients in 300 calories Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS VS Frozen Chopped Broccoli

Weight per 300 calories

• Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS: 536g
• Frozen Chopped Broccoli: 1154g

Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have 2.2 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 300 calories - Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.36g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	6.36% 0.1g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 70g	42.4% 55g	130g per day for Men 19-50 years
Sugars	84.7% 61.4g	21.5% 15.6g	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	31% 22.6g	13.2% 9.58g	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	% 17g	% 8.65g	g per day for Men 19-50 years
Sucrose	% 21.8g	NA	g per day for Men 19-50 years
Fiber	8.46% 3.2g	91% 34.6g	38g per day for Men 19-50 years
Protein	6.03% 3.38g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	12.5% 113μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	115% 1.5mg	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	22.8% 91μg	193% 773μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	123% 2.95μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	37% 33.2mg	723% 651mg	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	6.43% 0.96mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43.4μg	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	9.64% 96mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	48.7% 0.44mg	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	22.8% 1.82mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	19% 80.4mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	316% 7.27mg	147% 3.4mg	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	12.2% 85.7mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	28% 948mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	1.95% 1.07μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	12.4% 459g	28.5% 1055g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS vs Frozen Chopped Broccoli:

• Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.3 times more Vitamin A, 1.9 times more Vitamin B1, 2.6 times more Vitamin B2, 3 times more Vitamin B3, 3.5 times more Vitamin B6, 8.5 times more Vitamin B9, 19.6 times more Vitamin C, 14.6 times more Vitamin E and 21.6 times more Vitamin K than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS vs Frozen Chopped Broccoli:

• Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have 2.1 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 6.7 times more Calcium, 1.7 times more Copper, 5.1 times more Iron, 2.6 times more Magnesium, 6.7 times more Phosphorus, 2.6 times more Potassium, 30.2 times more Selenium, 4.7 times more Sodium, 12.9 times more Zinc and 2.3 times more Water than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.

Comparison of macro-nutrients per 300 calories:

• Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have 1.3 times more Carbohydrate, 3.9 times more Sugars and 2.4 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Fat, 11.9 times more Omega 3, 10.8 times more Fiber and 9.6 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 300 kcal.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.