Comparing Nutrients in 300 calories Chilled Orange Juice VS Flower Clusters Broccoli

Weight per 300 calories

• Chilled Orange Juice: 612g
• Flower Clusters Broccoli: 1071g

Chilled Orange Juice has 1.8 times more energy per 100g than Flower Clusters Broccoli. It has low energy density when compared to other foods. Raw Flower Clusters Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Chilled Orange Juice or Flower Clusters Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Flower Clusters Broccoli	34%	9%	57%

Macro Nutrients

	Chilled Orange Juice	Flower Clusters Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	3.87% 3.75g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	2.68% 0.043g	86.4% 1.4g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.7g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	70% 51g	22% 16g	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	19% 13.7g	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	% 12.7g	NA	g per day for Men 19-50 years
Sucrose	% 24.6g	NA	g per day for Men 19-50 years
Fiber	4.83% 1.84g	65% 24.6g	38g per day for Men 19-50 years
Protein	7.43% 4.16g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Flower Clusters Broccoli	Recommended Dietary Allowance
Vitamin A	1.36% 12.2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	58% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.4% 0.24mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	42.7% 6.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.8% 0.47mg	131% 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	29% 116μg	190% 761μg	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	229% 206mg	1110% 999mg	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	8.16% 1.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Flower Clusters Broccoli	Recommended Dietary Allowance
Calcium	6.73% 67.3mg	51.4% 514mg	1000mg per day for Men 19-50 years
Copper	28.6% 0.26mg	53.6% 0.48mg	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	9.95% 0.8mg	118% 9.43mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	63.8% 268mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	107% 2.45mg	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% 104mg	101% 707mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	102% 3482mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.61μg	58.4% 32μg	55μg per day for Men 19-50 years
Sodium	0.82% 12.2mg	19.3% 289mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	14.4% 534g	26.3% 972g	3700g per day for Men 19-50 years

Chilled Orange Juice VS Flower Clusters Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Chilled Orange Juice or Flower Clusters Broccoli?

Lets compare vitamin content per 300 calories of Chilled Orange Juice vs Flower Clusters Broccoli:

• 300 kcal of Raw Flower Clusters Broccoli contain 2.5 times more Vitamin B1, 5.3 times more Vitamin B2, 4 times more Vitamin B3, 4.8 times more Vitamin B5, 3.7 times more Vitamin B6, 6.5 times more Vitamin B9 and 4.9 times more Vitamin C than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice from Concentrate as well as Raw Flower Clusters Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Chilled Orange Juice vs Flower Clusters Broccoli:

• 300 kcal of Raw Flower Clusters Broccoli contain 7.6 times more Calcium, 1.9 times more Copper, 11.8 times more Iron, 4 times more Magnesium, 17.4 times more Manganese, 6.8 times more Phosphorus, 3.2 times more Potassium, 52.5 times more Selenium, 23.6 times more Sodium, 10 times more Zinc and 1.8 times more Water than Chilled Orange Juice from Concentrate.
• 300 calories of Chilled Orange Juice lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Chilled Orange Juice have 1.3 times more Carbohydrate and 3.2 times more Sugars than Flower Clusters Broccoli.
• While 300 kcal of Raw Flower Clusters Broccoli contain 32.3 times more Omega 3, 13.4 times more Fiber and 7.7 times more Protein than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Flower Clusters Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Chilled Orange Juice provide inadequate amounts of Omega 3 and Fiber
• Both Chilled Orange Juice from Concentrate as well as Raw Flower Clusters Broccoli provide inadequate amounts of Omega 6 in 300 calories.