Comparing Nutrients in 300 calories Grape juice, canned or bottled, unsweetened, with added ascorbic acid VS Broccoli

Weight per 300 calories

• Grape juice, canned or bottled, unsweetened, with added ascorbic acid: 500g
• Broccoli: 882g

Grape juice, canned or bottled, unsweetened, with added ascorbic acid has 1.8 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 - Grape juice, canned or bottled, unsweetened, with added ascorbic acid or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Grape juice, canned or bottled, unsweetened, with added ascorbic acid	2%	2%	96%
Broccoli	27%	8%	65%

Macro Nutrients

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	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	57% 74g	45% 58.6g	130g per day for Men 19-50 years
Sugars	98% 71g	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	50.8% 36.8g	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	% 34g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.88g	g per day for Men 19-50 years
Fiber	2.63% 1g	60.4% 23g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.77% 0.075mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	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	0% 0μg	139% 556μg	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	139% 125mg	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	0% 0mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Broccoli	Recommended Dietary Allowance
Calcium	5.5% 55mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	48% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	17.3% 690μg	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	15.6% 1.25mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	52% 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	10% 70mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	11.4% 423g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Grape juice, canned or bottled, unsweetened, with added ascorbic acid vs Broccoli:

• Raw Broccoli contains more Vitamin A, 7.4 times more Vitamin B1, 13.8 times more Vitamin B2, 8.5 times more Vitamin B3, 21.1 times more Vitamin B5, 9.7 times more Vitamin B6, more Vitamin B9, 6.3 times more Vitamin C, more Vitamin E and 448.2 times more Vitamin K than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Grape juice, canned or bottled, unsweetened, with added ascorbic acid vs Broccoli:

• Raw Broccoli contains 7.5 times more Calcium, 4.8 times more Copper, 5.2 times more Iron, 3.7 times more Magnesium, 1.6 times more Manganese, 8.3 times more Phosphorus, 5.4 times more Potassium, more Selenium, 11.6 times more Sodium, 10.3 times more Zinc and 1.9 times more Water than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.

Comparison of macro-nutrients per 300 calories:

• Grape juice, canned or bottled, unsweetened, with added ascorbic acid has 1.3 times more Carbohydrate, 4.7 times more Sugars and 6.1 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 5 times more Fat, 8 times more Saturated Fat, 22.2 times more Omega 3, 22.9 times more Fiber and 13.4 times more Protein than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and Raw Broccoli have similar amounts of Energy per 300 kcal.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.