Comparing Nutrients in 300 calories Canned Low Sodium Vegetable Juice Cocktail VS Boiled Broccoli

Weight per 300 calories

• Canned Low Sodium Vegetable Juice Cocktail: 1579g
• Boiled Broccoli: 857g

Boiled and Drained Broccoli has 1.8 times more energy per unit of mass than Canned Low Sodium Vegetable Juice Cocktail, which is low in comparison to other foods. Canned Low Sodium Vegetable Juice Cocktail having very low energy density.

Which food has more nutrients per 300 calories - Canned Low Sodium Vegetable Juice Cocktail or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Low Sodium Vegetable Juice Cocktail	17%	13%	70%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Low Sodium Vegetable Juice Cocktail	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.05g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	6.04% 1.03g	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	46.5% 60.5g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	60.5% 44g	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	30% 21.6g	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	% 21g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 1.42g	% 0.69g	g per day for Men 19-50 years
Fiber	20.8% 7.9g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Canned Low Sodium Vegetable Juice Cocktail	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	61.4% 553μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.8% 0.79mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.3% 11.4mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.6% 3.93mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.2% 1.12mg	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	83% 332μg	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	953% 857mg	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	107% 16mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.3% 96μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Low Sodium Vegetable Juice Cocktail	Boiled Broccoli	Recommended Dietary Allowance
Calcium	23.7% 237mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	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	57.2% 4.58mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	54.2% 1.25mg	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	43% 300mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	95% 3221mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	5.74% 3.16μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	58% 868mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	17.2% 1.9mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	40% 1486g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Low Sodium Vegetable Juice Cocktail vs Boiled Broccoli:

• Canned Low Sodium Vegetable Juice Cocktail has 1.5 times more Vitamin B1, 2.4 times more Vitamin B3, 1.5 times more Vitamin C and 1.3 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Vitamin B2, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 2.8 times more Vitamin B9 and 12.6 times more Vitamin K than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Boiled and Drained Broccoli have similar amounts of Vitamin A per 300 kcal.
• Both Canned Low Sodium Vegetable Juice Cocktail 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 Canned Low Sodium Vegetable Juice Cocktail vs Boiled Broccoli:

• Canned Low Sodium Vegetable Juice Cocktail has 2.1 times more Copper, 1.3 times more Potassium, 2.5 times more Sodium and 1.9 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Calcium, 1.3 times more Iron, 1.3 times more Manganese, 1.9 times more Phosphorus, 4.3 times more Selenium and 2 times more Zinc than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Boiled and Drained Broccoli have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Low Sodium Vegetable Juice Cocktail has 1.4 times more Fat, 2.1 times more Saturated Fat, 2.3 times more Omega 6, 3.7 times more Sugars and 3.4 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.4 times more Omega 3, 3.6 times more Fiber and 1.4 times more Protein than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.