Comparing Nutrients in 300 calories Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium VS Boiled Spears Frozen Broccoli

Weight per 300 calories

• Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium: 484g
• Boiled Spears Frozen Broccoli: 1071g

Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium has 2.2 times more energy per 100g than Boiled Spears Frozen Broccoli. It has low energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	2%	2%	96%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.63g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.5g	44% 57.4g	130g per day for Men 19-50 years
Sugars	95% 68.7g	21.7% 15.8g	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	49% 35.6g	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	% 33g	NA	g per day for Men 19-50 years
Sucrose	% 0.19g	NA	g per day for Men 19-50 years
Fiber	2.55% 0.97g	84.6% 32g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.85% 0.082mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.02% 0.64mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.65% 0.23mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	107% 1.4mg	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	80.4% 321μg	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	134% 121mg	477% 430mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.94μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	20.3% 203mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	9.68% 0.087mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	16.7% 668μg	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% 1.2mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.4mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	151% 3.5mg	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	9.68% 67.7mg	84% 589mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	56.7% 1929mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	3.08% 0.34mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	11% 409g	26.3% 972g	3700g per day for Men 19-50 years

Grape Juice, Canned Or Bottled, Unsweetened, With Added Ascorbic Acid And Calcium VS Boiled Spears Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium or Boiled Spears Frozen Broccoli?

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

• 300 kcal of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 7.2 times more Vitamin B1, 12 times more Vitamin B2, 7.6 times more Vitamin B3, 12.6 times more Vitamin B5, 9 times more Vitamin B6, more Vitamin B9, 3.6 times more Vitamin C, more Vitamin E and 487.7 times more Vitamin K than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium.
• 300 calories of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 2.7 times more Calcium, 5.3 times more Copper, 5.4 times more Iron, 4.4 times more Magnesium, 3 times more Manganese, 8.7 times more Phosphorus, 3.8 times more Potassium, more Selenium, 10.6 times more Sodium, 9.5 times more Zinc and 2.4 times more Water than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium.
• 300 calories of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium have 1.2 times more Carbohydrate and 4.4 times more Sugars than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 18.6 times more Omega 3, 33.2 times more Fiber and 18.6 times more Protein than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium and Boiled Spears Frozen Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium provide inadequate amounts of Omega 3, Fiber and Protein
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.