Comparing Nutrients in 500 calories Fortified With Vitamin C Light Apple Juice Drink VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Fortified With Vitamin C Light Apple Juice Drink: 2273g
• Cooked Chopped Frozen Broccoli: 1786g

Boiled Chopped Frozen Broccoli has 1.3 times more energy per unit of mass than Fortified With Vitamin C Light Apple Juice Drink, which is very low in comparison to other foods. Fortified With Vitamin C Light Apple Juice Drink having very low energy density.

Discover which food has more nutrients per 500 calories - Fortified With Vitamin C Light Apple Juice Drink or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Fortified With Vitamin C Light Apple Juice Drink	0%	4%	96%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Fortified With Vitamin C Light Apple Juice Drink	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	2.2% 2.14g	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	89% 116g	73.5% 96g	130g per day for Men 19-50 years
Sugars	150% 109g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	141% 53.6g	38g per day for Men 19-50 years
Protein	0% 0g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Fortified With Vitamin C Light Apple Juice Drink	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.58% 0.091mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.2% 0.34mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	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	0% 0μg	250% 1000μg	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	606% 545mg	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	1.5% 0.23mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified With Vitamin C Light Apple Juice Drink	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.8% 68mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	25.3% 0.23mg	67.5% 0.61mg	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	57% 4.55mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	NA	173% 4mg	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	29.2% 205mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	34% 1159mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	4.13% 2.27μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	19.7% 295mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	58.3% 2155g	43.8% 1620g	3700g per day for Men 19-50 years

Fortified With Vitamin C Light Apple Juice Drink VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fortified With Vitamin C Light Apple Juice Drink or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 500 calories of Fortified With Vitamin C Light Apple Juice Drink vs Cooked Chopped Frozen Broccoli:

• 500 kcal of Boiled Chopped Frozen Broccoli contain more Vitamin A, 10.8 times more Vitamin B1, 4.2 times more Vitamin B2, 5.4 times more Vitamin B3, 5.7 times more Vitamin B6, more Vitamin B9, 1.3 times more Vitamin C, 103.7 times more Vitamin E and more Vitamin K than Fortified With Vitamin C Light Apple Juice Drink.
• 500 calories of Fortified With Vitamin C Light Apple Juice Drink have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Fortified With Vitamin C Light Apple Juice Drink as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Fortified With Vitamin C Light Apple Juice Drink vs Cooked Chopped Frozen Broccoli:

• 500 calories of Fortified With Vitamin C Light Apple Juice Drink have 1.5 times more Sodium and 1.3 times more Water than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 8.6 times more Calcium, 2.7 times more Copper, 2.4 times more Iron, 2 times more Magnesium, 4.3 times more Phosphorus, 2.2 times more Potassium, 5.5 times more Selenium and 5.5 times more Zinc than Fortified With Vitamin C Light Apple Juice Drink.
• 500 calories of Fortified With Vitamin C Light Apple Juice Drink lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fortified With Vitamin C Light Apple Juice Drink have 1.2 times more Carbohydrate and 4.2 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain more Omega 3, more Fiber and more Protein than Fortified With Vitamin C Light Apple Juice Drink.
• Both Fortified With Vitamin C Light Apple Juice Drink and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Fortified With Vitamin C Light Apple Juice Drink provide inadequate amounts of Omega 3, Fiber and Protein
• Both Fortified With Vitamin C Light Apple Juice Drink as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 500 calories.