Comparing Nutrients in 500 calories Cran Grape OCEAN SPRAY VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Cran Grape OCEAN SPRAY: 926g
• Cooked Chopped Frozen Broccoli: 1786g

Cran Grape OCEAN SPRAY has 1.9 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has low energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Cran Grape OCEAN SPRAY or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cran Grape OCEAN SPRAY	2%	0%	98%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cran Grape OCEAN SPRAY	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.029% 0.009g	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	3.2% 9.26mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	73.5% 96g	130g per day for Men 19-50 years
Sugars	161% 117g	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	48.5% 35g	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	% 33.3g	NA	g per day for Men 19-50 years
Sucrose	% 48g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	141% 53.6g	38g per day for Men 19-50 years
Protein	3.47% 1.94g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Cran Grape OCEAN SPRAY	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.03% 9.26μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.5% 0.24mg	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	0% 0mg	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	9.26% 37μg	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	289% 260mg	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	0% 0mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.77% 0.93μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Grape OCEAN SPRAY	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	4.63% 0.37mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	2.2% 9.26mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.31mg	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	2.65% 18.5mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	3% 102mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	21.6% 801g	43.8% 1620g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cran Grape OCEAN SPRAY vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 98.4 times more Vitamin A, more Vitamin B1, more Vitamin B2, 34 times more Vitamin B3, more Vitamin B6, 27 times more Vitamin B9, 2.8 times more Vitamin C, more Vitamin E and 1699.1 times more Vitamin K than Cran Grape OCEAN SPRAY.
• Both Cran Grape OCEAN SPRAY as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cran Grape OCEAN SPRAY vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 21.2 times more Calcium, 7.3 times more Copper, 29.4 times more Iron, 25.1 times more Magnesium, 12.6 times more Manganese, 47.3 times more Phosphorus, 24.9 times more Potassium, more Selenium, 18 times more Zinc and 2 times more Water than Cran Grape OCEAN SPRAY.
• Both Cran Grape OCEAN SPRAY and Boiled Chopped Frozen Broccoli have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cran Grape OCEAN SPRAY has 1.3 times more Carbohydrate and 4.4 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Omega 3, 9.6 times more Fiber and 28.5 times more Protein than Cran Grape OCEAN SPRAY.
• Both Cran Grape OCEAN SPRAY and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 500 kcal.
• Both Cran Grape OCEAN SPRAY as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.