Comparing Nutrients in 500 calories Canned Orange And Apricot Juice Drink VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Canned Orange And Apricot Juice Drink: 980g
• Cooked Chopped Frozen Broccoli: 1786g

Canned Orange And Apricot Juice Drink has 1.8 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.

Discover which food has more nutrients per 500 calories - Canned Orange And Apricot Juice Drink or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange And Apricot Juice Drink	2%	2%	96%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Orange And Apricot 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	1% 0.98g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.098g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	1.23% 0.02g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	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	96% 125g	73.5% 96g	130g per day for Men 19-50 years
Sugars	163% 118g	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	2.58% 0.98g	141% 53.6g	38g per day for Men 19-50 years
Protein	5.25% 2.94g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Canned Orange And Apricot Juice Drink	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	9.8% 88.2μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.3% 0.2mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.54% 0.098mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	17% 68.6μg	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	218% 196mg	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	7.2% 1.08mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.82% 0.98μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange And Apricot Juice Drink	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.9% 49mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	67.5% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	12% 482μg	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	12.3% 0.98mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	3.84% 0.088mg	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	11.2% 78.4mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	23% 784mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.98μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.6mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	3.57% 0.39mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	23% 850g	43.8% 1620g	3700g per day for Men 19-50 years

Canned Orange And Apricot Juice Drink VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Orange And Apricot Juice Drink or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 500 calories of Canned Orange And Apricot Juice Drink vs Cooked Chopped Frozen Broccoli:

• 500 kcal of Boiled Chopped Frozen Broccoli contain 10.3 times more Vitamin A, 5 times more Vitamin B1, 14.8 times more Vitamin B2, 4.2 times more Vitamin B3, 7.3 times more Vitamin B5, 6.4 times more Vitamin B6, 14.6 times more Vitamin B9, 3.7 times more Vitamin C, 21.9 times more Vitamin E and 1604.7 times more Vitamin K than Canned Orange And Apricot Juice Drink.
• 500 calories of Canned Orange And Apricot Juice Drink have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Canned Orange And Apricot 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 Canned Orange And Apricot Juice Drink vs Cooked Chopped Frozen Broccoli:

• 500 kcal of Boiled Chopped Frozen Broccoli contain 12 times more Calcium, 1.9 times more Copper, 11.1 times more Iron, 4.7 times more Magnesium, 45.1 times more Manganese, 11.2 times more Phosphorus, 3.2 times more Potassium, 12.8 times more Selenium, 10 times more Sodium, 12.8 times more Zinc and 1.9 times more Water than Canned Orange And Apricot Juice Drink.
• 500 calories of Canned Orange And Apricot Juice Drink lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Orange And Apricot Juice Drink have 1.3 times more Carbohydrate and 4.5 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 38.3 times more Omega 3, 54.6 times more Fiber and 18.8 times more Protein than Canned Orange And Apricot Juice Drink.
• Both Canned Orange And Apricot Juice Drink and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Orange And Apricot Juice Drink provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned Orange And Apricot Juice Drink as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 500 calories.