Comparing Nutrients in 500 calories Light Cranberry OCEAN SPRAY VS Boiled Broccoli

Weight per 500 calories

• Light Cranberry OCEAN SPRAY: 2632g
• Boiled Broccoli: 1429g

Boiled and Drained Broccoli has 1.8 times more energy per unit of mass than Light Cranberry OCEAN SPRAY, which is low in comparison to other foods. Light Cranberry OCEAN SPRAY having very low energy density.

Which food has more nutrients per 500 calories - Light Cranberry OCEAN SPRAY or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Light Cranberry OCEAN SPRAY	4%	0%	96%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Light Cranberry OCEAN SPRAY	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	NA	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	NA	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% 124g	79% 103g	130g per day for Men 19-50 years
Sugars	144% 104g	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	63.5% 46g	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	% 47.4g	% 7g	g per day for Men 19-50 years
Sucrose	% 5.26g	% 1.14g	g per day for Men 19-50 years
Fiber	48.5% 18.4g	124% 47g	38g per day for Men 19-50 years
Protein	10.3% 5.8g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Light Cranberry OCEAN SPRAY	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	2.92% 26.3μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.28% 0.68mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	NA	386% 1543μg	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	23.4% 21mg	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	2.2% 2.63μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Cranberry OCEAN SPRAY	Boiled Broccoli	Recommended Dietary Allowance
Calcium	7.9% 79mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	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	23% 1.84mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	6.27% 26.3mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	NA	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	3.76% 26.3mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	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	26.3% 395mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	67.8% 2508g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Light Cranberry OCEAN SPRAY vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 41.8 times more Vitamin A, more Vitamin B1, more Vitamin B2, 11.5 times more Vitamin B3, more Vitamin B6, 44 times more Vitamin C, more Vitamin E and 766 times more Vitamin K than Light Cranberry OCEAN SPRAY.
• Both Light Cranberry OCEAN SPRAY as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Light Cranberry OCEAN SPRAY vs Boiled Broccoli:

• Light Cranberry OCEAN SPRAY has 2 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 7.2 times more Calcium, 2.2 times more Copper, 5.2 times more Iron, 11.4 times more Magnesium, 36.4 times more Phosphorus, 4.2 times more Potassium, more Selenium, 1.5 times more Sodium and 12.2 times more Zinc than Light Cranberry OCEAN SPRAY.

Comparison of macro-nutrients per 500 calories:

• Light Cranberry OCEAN SPRAY has 1.2 times more Carbohydrate, 5.3 times more Sugars and 4.4 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 22.3 times more Fat, 2.6 times more Fiber and 5.9 times more Protein than Light Cranberry OCEAN SPRAY.
• Both Light Cranberry OCEAN SPRAY and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
• Both Light Cranberry OCEAN SPRAY as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.