Comparing Nutrients in 300 calories Canned Orange Juice VS Broccoli

Weight per 300 calories

• Canned Orange Juice: 638g
• Broccoli: 882g

Canned Orange Juice has 1.4 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 - Canned Orange Juice or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Orange Juice	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	54% 70.3g	45% 58.6g	130g per day for Men 19-50 years
Sugars	77% 56g	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	21.4% 15.5g	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	% 14.5g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 26g	% 0.88g	g per day for Men 19-50 years
Fiber	5.04% 1.9g	60.4% 23g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Broccoli	Recommended Dietary Allowance
Vitamin A	6.4% 57.4μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.2% 0.2mg	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	38.3% 153μg	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	213% 192mg	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	8.5% 1.28mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.64μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Broccoli	Recommended Dietary Allowance
Calcium	6.4% 64mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	48% 0.43mg	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	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	5.83% 0.13mg	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	15.5% 109mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	34.5% 1174mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	1.16% 0.64μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	2.32% 0.26mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	15% 560g	21.3% 788g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 4.8 times more Vitamin A, 2.5 times more Vitamin B1, 7.7 times more Vitamin B2, 4.4 times more Vitamin B3, 4.4 times more Vitamin B5, 7.8 times more Vitamin B6, 3.6 times more Vitamin B9, 4.1 times more Vitamin C, 5.4 times more Vitamin E and 1404.5 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Unsweetened Canned Orange Juice as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Orange Juice vs Broccoli:

• Raw Broccoli contains 6.5 times more Calcium, 3.1 times more Copper, 10.1 times more Iron, 2.9 times more Magnesium, 13.8 times more Manganese, 5.4 times more Phosphorus, 2.4 times more Potassium, 34.6 times more Selenium, 11.4 times more Sodium, 14.2 times more Zinc and 1.4 times more Water than Unsweetened Canned Orange Juice.

Comparison of macro-nutrients per 300 calories:

• Unsweetened Canned Orange Juice has 3.7 times more Sugars and 2.6 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 3.4 times more Fat, 8.8 times more Saturated Fat, 12.4 times more Omega 3, 12 times more Fiber and 5.7 times more Protein than Unsweetened Canned Orange Juice.
• Both Unsweetened Canned Orange Juice and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Unsweetened Canned Orange Juice as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.