Comparing Nutrients in 300 calories Canned Orange Juice VS Frozen Chopped Broccoli

Weight per 300 calories

• Canned Orange Juice: 638g
• Frozen Chopped Broccoli: 1154g

Canned Orange Juice has 1.8 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 - Canned Orange Juice or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Orange Juice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	54% 70.3g	42.4% 55g	130g per day for Men 19-50 years
Sugars	77% 56g	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	21.4% 15.5g	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	% 14.5g	% 8.65g	g per day for Men 19-50 years
Sucrose	% 26g	NA	g per day for Men 19-50 years
Fiber	5.04% 1.9g	91% 34.6g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	6.4% 57.4μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.2% 0.2mg	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	38.3% 153μg	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	213% 192mg	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	8.5% 1.28mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.64μg	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	6.4% 64mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	48.7% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	5% 200μg	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	7.98% 0.64mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	5.83% 0.13mg	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	15.5% 109mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	34.5% 1174mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	1.16% 0.64μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	2.32% 0.26mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	15% 560g	28.5% 1055g	3700g per day for Men 19-50 years

Canned Orange Juice VS Frozen Chopped Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Orange Juice or Frozen Chopped Broccoli?

Lets compare vitamin content per 300 calories of Canned Orange Juice vs Frozen Chopped Broccoli:

• 300 kcal of Frozen Chopped Broccoli, Unprepared contain 10.4 times more Vitamin A, 2.5 times more Vitamin B1, 8.3 times more Vitamin B2, 4.2 times more Vitamin B3, 2.8 times more Vitamin B5, 7.6 times more Vitamin B6, 5 times more Vitamin B9, 3.4 times more Vitamin C, 11 times more Vitamin E and 1466 times more Vitamin K than Unsweetened Canned Orange Juice.
• 300 calories of Canned Orange Juice have insufficient amounts of Vitamin K
• Both Unsweetened Canned Orange Juice 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 Canned Orange Juice vs Frozen Chopped Broccoli:

• 300 kcal of Frozen Chopped Broccoli, Unprepared contain 10.1 times more Calcium, 3.1 times more Copper, 14.6 times more Iron, 3.3 times more Magnesium, 25.3 times more Manganese, 5.3 times more Phosphorus, 2.1 times more Potassium, 50.6 times more Selenium, 10.8 times more Sodium, 21.7 times more Zinc and 1.9 times more Water than Unsweetened Canned Orange Juice.
• 300 calories of Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Orange Juice have 1.3 times more Carbohydrate, 3.6 times more Sugars and 1.6 times more Fructose than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 27.1 times more Omega 3, 18.1 times more Fiber and 7.5 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Frozen Chopped Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Orange Juice provide inadequate amounts of Omega 3 and Fiber
• Both Unsweetened Canned Orange Juice as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 300 calories.