Comparing Nutrients in 500 calories Fortified Acai Berry Drink VS Boiled Spears Frozen Broccoli

Weight per 500 calories

• Fortified Acai Berry Drink: 807g
• Boiled Spears Frozen Broccoli: 1786g

Fortified Acai Berry Drink has 2.2 times more energy per 100g than Boiled Spears Frozen Broccoli. It has low energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Fortified Acai Berry Drink or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Fortified Acai Berry Drink	5%	12%	83%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Fortified Acai Berry Drink	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0% 0g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	73.6% 96g	130g per day for Men 19-50 years
Sugars	123% 89.5g	36.2% 26.3g	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	73.4% 53.2g	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	% 30g	NA	g per day for Men 19-50 years
Sucrose	% 6.45g	NA	g per day for Men 19-50 years
Fiber	25.5% 9.68g	141% 53.6g	38g per day for Men 19-50 years
Protein	12% 6.7g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Fortified Acai Berry Drink	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	435% 3911μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	537% 27mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	682% 8.87mg	179% 2.32mg	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	8.06% 32.3μg	134% 536μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1142% 27.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	377% 340mg	796% 716mg	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	597% 89.6mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	112% 135μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Acai Berry Drink	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	15.3% 153mg	91% 911mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	85.3% 0.77mg	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	16% 1.3mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	21% 88.7mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	582% 13.4mg	252% 5.8mg	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% 105mg	140% 982mg	700mg per day for Men 19-50 years
Potassium	31% 1048mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	8.06% 0.89mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	18.5% 685g	43.8% 1620g	3700g per day for Men 19-50 years

Fortified Acai Berry Drink VS Boiled Spears Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fortified Acai Berry Drink or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 500 calories of Fortified Acai Berry Drink vs Boiled Spears Frozen Broccoli:

• 500 calories of Fortified Acai Berry Drink have 4.3 times more Vitamin A, 8.9 times more Vitamin B3, 5.5 times more Vitamin B5, 3.8 times more Vitamin B6, more Vitamin B12 and 3.8 times more Vitamin E than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 4.1 times more Vitamin B1, 4.5 times more Vitamin B2, 16.6 times more Vitamin B9, 2.1 times more Vitamin C and 11.7 times more Vitamin K than Fortified Acai Berry Drink.
• 500 calories of Fortified Acai Berry Drink have insufficient amounts of Vitamin B9
• 500 calories of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Fortified Acai Berry Drink as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Fortified Acai Berry Drink vs Boiled Spears Frozen Broccoli:

• 500 calories of Fortified Acai Berry Drink have 2.3 times more Manganese than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 5.9 times more Calcium, 1.3 times more Copper, 8.4 times more Iron, 4 times more Magnesium, 9.4 times more Phosphorus, 3.1 times more Potassium, more Selenium, 4.1 times more Sodium, 6 times more Zinc and 2.4 times more Water than Fortified Acai Berry Drink.
• 500 calories of Fortified Acai Berry Drink lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fortified Acai Berry Drink have 3.4 times more Sugars than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain more Omega 3, 5.5 times more Fiber and 8.3 times more Protein than Fortified Acai Berry Drink.
• Both Fortified Acai Berry Drink and Boiled Spears Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Fortified Acai Berry Drink provide inadequate amounts of Omega 3
• Both Fortified Acai Berry Drink as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 500 calories.