Comparing Nutrients in 500 calories Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY VS Boiled Broccoli

Weight per 500 calories

• Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY: 3333g
• Boiled Broccoli: 1429g

Boiled and Drained Broccoli has 2.3 times more energy per unit of mass than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY, which is low in comparison to other foods. Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY having very low energy density.

Which food has more nutrients per 500 calories - Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	0%	0%	100%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	96% 125g	79% 103g	130g per day for Men 19-50 years
Sugars	172% 125g	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	NA	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	NA	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	0% 0g	124% 47g	38g per day for Men 19-50 years
Protein	0% 0g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	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	8.33% 0.1mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	908% 12mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	868% 139mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1387% 69.3mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1069% 14mg	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	1736% 41.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	926% 833mg	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% 0mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.78% 3.33μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	0% 0mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	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	4.76% 33.3mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	46.7% 700mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	86.6% 3206g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY vs Boiled Broccoli:

• Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY has 6.7 times more Vitamin B2, 17.6 times more Vitamin B3, 7.9 times more Vitamin B5, 4.9 times more Vitamin B6 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 9 times more Vitamin B1, more Vitamin B9, more Vitamin E and 604.7 times more Vitamin K than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• Both Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY and Boiled and Drained Broccoli have similar amounts of Vitamin C per 500 kcal.
• Both Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY vs Boiled Broccoli:

• Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY has 2.5 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Calcium, 2.6 times more Copper, more Iron, 4.5 times more Magnesium, 2.9 times more Manganese, 28.7 times more Phosphorus, more Potassium, more Selenium and 19.3 times more Zinc than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• Both Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY and Boiled and Drained Broccoli have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY has 1.2 times more Carbohydrate and 6.3 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Fat, more Omega 3, more Fiber and more Protein than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• Both Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
• Both Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.