Comparing Nutrients in 300 calories Fruit juice smoothie, NAKED JUICE, GREEN MACHINE VS Broccoli

Weight per 300 calories

• Fruit juice smoothie, NAKED JUICE, GREEN MACHINE: 566g
• Broccoli: 882g

Fruit juice smoothie, NAKED JUICE, GREEN MACHINE has 1.6 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Fruit juice smoothie, NAKED JUICE, GREEN MACHINE or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Fruit juice smoothie, NAKED JUICE, GREEN MACHINE	4%	4%	92%
Broccoli	27%	8%	65%

Macro Nutrients

	Fruit juice smoothie, NAKED JUICE, GREEN MACHINE	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	45% 58.6g	130g per day for Men 19-50 years
Sugars	87% 63g	20.7% 15g	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	43.3% 31.4g	8.28% 6g	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	% 15.6g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 16g	% 0.88g	g per day for Men 19-50 years
Fiber	10.4% 3.96g	60.4% 23g	38g per day for Men 19-50 years
Protein	6.06% 3.4g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Fruit juice smoothie, NAKED JUICE, GREEN MACHINE	Broccoli	Recommended Dietary Allowance
Vitamin A	13.2% 119μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.64mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.7% 0.42mg	119% 1.54mg	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	21.2% 85μg	139% 556μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	149% 3.57μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	51.6% 46.4mg	875% 787mg	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	11.3% 1.7mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	100% 120μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit juice smoothie, NAKED JUICE, GREEN MACHINE	Broccoli	Recommended Dietary Allowance
Calcium	6.23% 62.3mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	48% 0.43mg	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	29.7% 2.38mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.6mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	80.6% 1.85mg	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% 85mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	4.1% 2.26μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	2.26% 34mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	13% 488g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Fruit juice smoothie, NAKED JUICE, GREEN MACHINE vs Broccoli:

• Fruit juice smoothie, NAKED JUICE, GREEN MACHINE has more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains 2.3 times more Vitamin A, 1.6 times more Vitamin B1, 2 times more Vitamin B2, 3.4 times more Vitamin B3, 3.6 times more Vitamin B6, 6.5 times more Vitamin B9, 17 times more Vitamin C, 4.1 times more Vitamin E and 7.5 times more Vitamin K than Fruit juice smoothie, NAKED JUICE, GREEN MACHINE.
• Both Fruit juice smoothie, NAKED JUICE, GREEN MACHINE as well as Raw Broccoli have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Fruit juice smoothie, NAKED JUICE, GREEN MACHINE vs Broccoli:

• Raw Broccoli contains 6.7 times more Calcium, 1.4 times more Copper, 2.7 times more Iron, 3.3 times more Magnesium, 1.5 times more Manganese, 6.9 times more Phosphorus, 3 times more Potassium, 9.7 times more Selenium, 8.6 times more Sodium, 10.7 times more Zinc and 1.6 times more Water than Fruit juice smoothie, NAKED JUICE, GREEN MACHINE.

Comparison of macro-nutrients per 300 calories:

• Fruit juice smoothie, NAKED JUICE, GREEN MACHINE has 1.2 times more Carbohydrate, 4.2 times more Sugars and 5.2 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 2.2 times more Fat, 3.4 times more Saturated Fat, 3.8 times more Omega 3, 5.8 times more Fiber and 7.3 times more Protein than Fruit juice smoothie, NAKED JUICE, GREEN MACHINE.
• Both Fruit juice smoothie, NAKED JUICE, GREEN MACHINE and Raw Broccoli have similar amounts of Energy per 300 kcal.
• Both Fruit juice smoothie, NAKED JUICE, GREEN MACHINE as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.