Comparing Nutrients in 500 calories Diet Ready-to-drink Green Tea VS Broccoli

Weight per 500 calories

• Diet Ready-to-drink Green Tea: 12500g
• Broccoli: 1471g

Raw Broccoli has 8.5 times more energy per unit of mass than Diet Ready-to-drink Green Tea, which is low in comparison to other foods. Diet Ready-to-drink Green Tea having very low energy density.

Which food has more nutrients per 500 calories - Diet Ready-to-drink Green Tea or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Diet Ready-to-drink Green Tea	0%	0%	100%
Broccoli	27%	8%	65%

Macro Nutrients

	Diet Ready-to-drink Green Tea	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	0% 0g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.4% 116g	75% 98g	130g per day for Men 19-50 years
Sugars	160% 116g	34.5% 25g	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	91% 66.3g	13.8% 10g	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	% 50g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.47g	g per day for Men 19-50 years
Fiber	0% 0g	101% 38.2g	38g per day for Men 19-50 years
Protein	0% 0g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Diet Ready-to-drink Green Tea	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	198% 2.57mg	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	232% 926μg	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	1319% 1188mg	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Diet Ready-to-drink Green Tea	Broccoli	Recommended Dietary Allowance
Calcium	12.5% 125mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	69.4% 0.63mg	80% 0.72mg	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	0% 0mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	652% 15mg	134% 3.1mg	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	0% 0mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	333% 12339g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Diet Ready-to-drink Green Tea vs Broccoli:

• Raw Broccoli contains more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin E and more Vitamin K than Diet Ready-to-drink Green Tea.
• Both Diet Ready-to-drink Green Tea and Raw Broccoli have similar amounts of Vitamin C per 500 kcal.
• Both Diet Ready-to-drink Green Tea as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Diet Ready-to-drink Green Tea vs Broccoli:

• Diet Ready-to-drink Green Tea has 4.9 times more Manganese, 1.5 times more Sodium and 9.4 times more Water than Raw Broccoli.
• While Raw Broccoli contains 5.5 times more Calcium, more Iron, 2.5 times more Magnesium, more Phosphorus, 7.4 times more Potassium, more Selenium and 4.8 times more Zinc than Diet Ready-to-drink Green Tea.
• Both Diet Ready-to-drink Green Tea and Raw Broccoli have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Diet Ready-to-drink Green Tea has 4.7 times more Sugars and 6.6 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains more Fat, more Saturated Fat, more Omega 3, more Fiber and more Protein than Diet Ready-to-drink Green Tea.
• Both Diet Ready-to-drink Green Tea and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Diet Ready-to-drink Green Tea as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.