Comparing Nutrients in 300 calories Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water VS Boiled Broccoli

Weight per 300 calories

• Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water: 732g
• Boiled Broccoli: 857g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	5%	3%	92%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	1.08% 0.18g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.8% 71g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	97% 70.5g	16.4% 12g	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	NA	8.75% 6.34g	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	NA	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.69g	g per day for Men 19-50 years
Fiber	1.93% 0.73g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	7.2% 4.02g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.8% 0.32mg	132% 1.7mg	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	7.3% 29.3μg	231% 926μg	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	274% 247mg	618% 556mg	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	1.95% 0.29mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5.85% 58.5mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	13% 1.02mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	19% 80.5mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	6.36% 0.15mg	72.3% 1.66mg	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	14.6% 102mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	29.3% 995mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	0.49% 7.3mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	3.33% 0.37mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	17.7% 653g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, 1.8 times more Vitamin B1, 6.5 times more Vitamin B2, 3 times more Vitamin B3, 3.8 times more Vitamin B5, 5.3 times more Vitamin B6, 31.6 times more Vitamin B9, 2.3 times more Vitamin C, 42.5 times more Vitamin E and more Vitamin K than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 5.9 times more Calcium, 2.2 times more Copper, 5.6 times more Iron, 2.2 times more Magnesium, 11.4 times more Manganese, 5.6 times more Phosphorus, 2.5 times more Potassium, 18.7 times more Selenium, 48 times more Sodium and 10.5 times more Zinc than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water and Boiled and Drained Broccoli have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water has 5.9 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.7 times more Fat, 19.9 times more Omega 3, 38.7 times more Fiber and 5.1 times more Protein than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.