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

Weight per 500 calories

• Fortified With Vitamin C Light Apple Juice Drink: 2273g
• Frozen Broccoli Spears: 1724g

Frozen Broccoli Spears have 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 Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Fortified With Vitamin C Light Apple Juice Drink	0%	4%	96%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Fortified With Vitamin C Light Apple Juice Drink	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	0% 0g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	71% 92g	130g per day for Men 19-50 years
Sugars	150% 109g	35% 25.3g	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	136% 51.7g	38g per day for Men 19-50 years
Protein	0% 0g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Fortified With Vitamin C Light Apple Juice Drink	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.58% 0.091mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.2% 0.34mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	232% 3mg	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	405% 1621μg	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	1308% 1178mg	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	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified With Vitamin C Light Apple Juice Drink	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	6.8% 68mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	25.3% 0.23mg	69% 0.62mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	NA	192% 4.4mg	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	145% 1017mg	700mg per day for Men 19-50 years
Potassium	34% 1159mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	4.13% 2.27μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	19.7% 295mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	58.3% 2155g	42% 1561g	3700g per day for Men 19-50 years

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

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

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

• 500 kcal of Frozen Broccoli Spears contain more Vitamin A, 13.7 times more Vitamin B1, 5.8 times more Vitamin B2, 5.2 times more Vitamin B3, 7.4 times more Vitamin B6, more Vitamin B9, 2.2 times more Vitamin C, 102.4 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 Frozen Broccoli Spears 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 Frozen Broccoli Spears:

• 500 calories of Fortified With Vitamin C Light Apple Juice Drink have 1.4 times more Water than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 10.4 times more Calcium, 2.7 times more Copper, 2.7 times more Iron, 2.4 times more Magnesium, 5 times more Phosphorus, 3.7 times more Potassium, 14.4 times more Selenium and 6.4 times more Zinc than Fortified With Vitamin C Light Apple Juice Drink.
• Both Fortified With Vitamin C Light Apple Juice Drink and Frozen Broccoli Spears contain similar levels of Sodium per 500 calories.
• 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 1.3 times more Carbohydrate and 4.3 times more Sugars than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears 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 Frozen Broccoli Spears 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 Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.