Comparing Nutrients in 500 calories Canned Blackberry Juice VS Boiled Broccoli

Weight per 500 calories

• Canned Blackberry Juice: 1316g
• Boiled Broccoli: 1429g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Canned Blackberry Juice or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Blackberry Juice	3%	14%	83%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Blackberry Juice	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.14% 7.9g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	95% 1.5g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	17.7% 3g	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	79% 103g	79% 103g	130g per day for Men 19-50 years
Sugars	140% 101g	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	NA	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	NA	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	3.46% 1.3g	124% 47g	38g per day for Men 19-50 years
Protein	7.05% 3.95g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	8.77% 79μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.2% 0.24mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.7% 5.87mg	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	21.3% 0.28mg	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	33% 132μg	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	165% 149mg	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	79% 12mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Blackberry Juice	Boiled Broccoli	Recommended Dietary Allowance
Calcium	15.8% 158mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	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	79% 6.3mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	65.8% 276mg	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	22.6% 158mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	52.2% 1776mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	7.18% 3.95μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	0.88% 13mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	32.3% 1196g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Blackberry Juice vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 13.9 times more Vitamin A, 5.7 times more Vitamin B1, 7.4 times more Vitamin B2, 1.3 times more Vitamin B3, 10.3 times more Vitamin B6, 11.7 times more Vitamin B9, 6.2 times more Vitamin C, 1.7 times more Vitamin E and 10.1 times more Vitamin K than Canned Blackberry Juice.
• Both Canned Blackberry Juice 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 Canned Blackberry Juice vs Boiled Broccoli:

• Canned Blackberry Juice has 1.7 times more Copper than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.6 times more Calcium, 1.5 times more Iron, 6.1 times more Phosphorus, 2.4 times more Potassium, 5.8 times more Selenium and 44.5 times more Sodium than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Boiled and Drained Broccoli have similar amounts of Magnesium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Blackberry Juice has 1.3 times more Fat, 4.1 times more Omega 6 and 5.1 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 35.8 times more Fiber and 8.6 times more Protein than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Boiled and Drained Broccoli have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Canned Blackberry Juice as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.