Comparing Nutrients in 500 calories Apple Juice with Vitamin C VS Boiled Broccoli

Weight per 500 calories

• Apple Juice with Vitamin C: 1087g
• Boiled Broccoli: 1429g

Apple Juice with Vitamin C has 1.3 times more energy per 100g than Boiled Broccoli. It has low energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Apple Juice with Vitamin C or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Apple Juice with Vitamin C	1%	3%	96%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Apple Juice with Vitamin C	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.46% 1.4g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	79% 103g	130g per day for Men 19-50 years
Sugars	144% 105g	27.4% 20g	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	86% 62.3g	14.6% 10.6g	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	% 28.6g	% 7g	g per day for Men 19-50 years
Sucrose	% 13.7g	% 1.14g	g per day for Men 19-50 years
Fiber	5.72% 2.17g	124% 47g	38g per day for Men 19-50 years
Protein	1.94% 1.1g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Apple Juice with Vitamin C	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.2% 0.18mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	220% 2.86mg	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	0% 0μg	386% 1543μg	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	465% 418mg	1030% 927mg	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	0.72% 0.11mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apple Juice with Vitamin C	Boiled Broccoli	Recommended Dietary Allowance
Calcium	8.7% 87mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	14.5% 0.13mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	10.6% 425μg	1.43% 57μg	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	16.3% 1.3mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	13% 54.3mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	120% 2.77mg	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	11% 76mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	32.3% 1098mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	1.98% 1.1μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.5mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	1.98% 0.22mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	26% 959g	34.5% 1275g	3700g per day for Men 19-50 years

Apple Juice With Vitamin C VS Boiled Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Apple Juice with Vitamin C or Boiled Broccoli?

Lets compare vitamin content per 500 calories of Apple Juice with Vitamin C vs Boiled Broccoli:

• 500 kcal of Boiled and Drained Broccoli contain more Vitamin A, 3.9 times more Vitamin B1, 9.5 times more Vitamin B2, 10 times more Vitamin B3, 16.5 times more Vitamin B5, 14.6 times more Vitamin B6, more Vitamin B9, 2.2 times more Vitamin C, 190.6 times more Vitamin E and more Vitamin K than Bottled Apple Juice with Vitamin C.
• 500 calories of Apple Juice with Vitamin C have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Bottled Apple Juice with Vitamin C as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Apple Juice with Vitamin C vs Boiled Broccoli:

• 500 calories of Apple Juice with Vitamin C have 7.4 times more Fluoride than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 6.6 times more Calcium, 6.7 times more Copper, 7.3 times more Iron, 5.5 times more Magnesium, 3.4 times more Manganese, 12.6 times more Phosphorus, 3.8 times more Potassium, 21 times more Selenium, 13.5 times more Sodium, 29.6 times more Zinc and 1.3 times more Water than Bottled Apple Juice with Vitamin C.
• 500 calories of Apple Juice with Vitamin C lack sufficient amounts of Calcium, Selenium and Zinc
• 500 calories of Boiled Broccoli lack sufficient amounts of Fluoride

Comparison of macro-nutrients per 500 calories:

• 500 calories of Apple Juice with Vitamin C have 5.3 times more Sugars and 5.9 times more Fructose than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 22.3 times more Omega 3, 21.7 times more Fiber and 31.3 times more Protein than Bottled Apple Juice with Vitamin C.
• Both Apple Juice with Vitamin C and Boiled Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Apple Juice with Vitamin C provide inadequate amounts of Omega 3, Fiber and Protein
• Both Bottled Apple Juice with Vitamin C as well as Boiled and Drained Broccoli provide inadequate amounts of Omega 6 in 500 calories.