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

Weight per 500 calories

• Canned Orange And Apricot Juice Drink: 980g
• Frozen Chopped Broccoli: 1923g

Canned Orange And Apricot Juice Drink has 2 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Orange And Apricot Juice Drink	2%	2%	96%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Orange And Apricot Juice Drink	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.098g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	1.23% 0.02g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	70.7% 92g	130g per day for Men 19-50 years
Sugars	163% 118g	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.58% 0.98g	152% 57.7g	38g per day for Men 19-50 years
Protein	5.25% 2.94g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Canned Orange And Apricot Juice Drink	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	9.8% 88.2μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.3% 0.2mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.54% 0.098mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	192% 2.5mg	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	322% 1288μg	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	1205% 1085mg	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	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.82% 0.98μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange And Apricot Juice Drink	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.9% 49mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	81% 0.73mg	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	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	3.84% 0.088mg	246% 5.65mg	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	137% 962mg	700mg per day for Men 19-50 years
Potassium	23% 784mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.98μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.6mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	3.57% 0.39mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	23% 850g	47.5% 1759g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared contains 11.3 times more Vitamin A, 5.2 times more Vitamin B1, 18.8 times more Vitamin B2, 4.6 times more Vitamin B3, 8 times more Vitamin B5, 6.9 times more Vitamin B6, 18.8 times more Vitamin B9, 5.5 times more Vitamin C, 21.8 times more Vitamin E and 1590.8 times more Vitamin K than Canned Orange And Apricot Juice Drink.
• Both Canned Orange And Apricot Juice Drink as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Orange And Apricot Juice Drink vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 22 times more Calcium, 2.3 times more Copper, 15.9 times more Iron, 7.1 times more Magnesium, 64.1 times more Manganese, 12.3 times more Phosphorus, 5.2 times more Potassium, 54.9 times more Selenium, 23.5 times more Sodium, 23.5 times more Zinc and 2.1 times more Water than Canned Orange And Apricot Juice Drink.

Comparison of macro-nutrients per 500 calories:

• Canned Orange And Apricot Juice Drink has 1.4 times more Carbohydrate and 4.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.7 times more Fat, 103 times more Omega 3, 58.8 times more Fiber and 18.4 times more Protein than Canned Orange And Apricot Juice Drink.
• Both Canned Orange And Apricot Juice Drink and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
• Both Canned Orange And Apricot Juice Drink as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.