Comparing Nutrients in 300 calories Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY VS Frozen Chopped Broccoli

Weight per 300 calories

• Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY: 811g
• Frozen Chopped Broccoli: 1154g

Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY has 1.4 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.

Discover which food has more nutrients per 300 calories - Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	6%	15%	79%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.35% 5.2g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	NA	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	NA	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	NA	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	47% 61g	42.4% 55g	130g per day for Men 19-50 years
Sugars	86% 62.4g	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	36% 26g	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	% 25g	% 8.65g	g per day for Men 19-50 years
Sucrose	% 10.6g	NA	g per day for Men 19-50 years
Fiber	13% 4.86g	91% 34.6g	38g per day for Men 19-50 years
Protein	7.8% 4.38g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.8% 16.2μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.4% 2.27mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	30.4% 122μg	193% 773μg	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	280% 252mg	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	11.4% 1.7mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	12% 122mg	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	8.1% 0.65mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	17.4% 73mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	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	19.7% 138mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	34% 1151mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	NA	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.2mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	20% 738g	28.5% 1055g	3700g per day for Men 19-50 years

Grapefruit Juice, White, Bottled, Unsweetened, OCEAN SPRAY VS Frozen Chopped Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY or Frozen Chopped Broccoli?

Lets compare vitamin content per 300 calories of Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY vs Frozen Chopped Broccoli:

• 300 kcal of Frozen Chopped Broccoli, Unprepared contain 37 times more Vitamin A, 6.8 times more Vitamin B2, 2.5 times more Vitamin B3, 1.4 times more Vitamin B5, 5 times more Vitamin B6, 6.4 times more Vitamin B9, 2.6 times more Vitamin C and 8.3 times more Vitamin E than Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY.
• Both Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY and Frozen Chopped Broccoli provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY have insufficient amounts of Vitamin A
• Both Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY vs Frozen Chopped Broccoli:

• 300 kcal of Frozen Chopped Broccoli, Unprepared contain 5.3 times more Calcium, 1.7 times more Copper, 14.4 times more Iron, 2.8 times more Magnesium, 22 times more Manganese, 4.2 times more Phosphorus, 2.1 times more Potassium, 17.1 times more Sodium, 13.7 times more Zinc and 1.4 times more Water than Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY.
• 300 calories of Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY have 4 times more Sugars and 2.7 times more Fructose than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 7.1 times more Fiber and 7.4 times more Protein than Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY.
• Both Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY and Frozen Chopped Broccoli offer comparable quantities of Energy and Carbohydrate per 300 calories.