Comparing Nutrients in 500 calories Boiled Broccoli VS Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added

Weight per 500 calories

• Boiled Broccoli: 1429g
• Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added: 2632g

Boiled Broccoli has 1.8 times more energy per 100g than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added. It has low energy density when compared to other foods. Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added having very low energy density.

Which food has more nutrients per 500 calories - Boiled Broccoli or Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	2%	0%	98%

Macro Nutrients

	Boiled Broccoli	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	0% 0g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	95% 124g	130g per day for Men 19-50 years
Sugars	27.4% 20g	167% 121g	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	14.6% 10.6g	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	124% 47g	6.93% 2.63g	38g per day for Men 19-50 years
Protein	60.7% 34g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Recommended Dietary Allowance
Vitamin A	122% 1100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	6.58% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	7.37% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	38.5% 0.5mg	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	386% 1543μg	0% 0μg	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	1030% 927mg	936% 842mg	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	138% 20.7mg	47.4% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Recommended Dietary Allowance
Calcium	57% 571mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	20.5% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	46% 1845μg	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	120% 9.57mg	19.7% 1.58mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	18.8% 79mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	16% 0.37mg	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	137% 957mg	3.76% 26.3mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	35% 1184mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	4.8% 2.63μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	8.77% 132mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	67.7% 2505g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added:

• Boiled and Drained Broccoli has more Vitamin A, 11.4 times more Vitamin B1, 9.5 times more Vitamin B2, 10.7 times more Vitamin B3, 23.9 times more Vitamin B5, 5.7 times more Vitamin B6, more Vitamin B9, 2.9 times more Vitamin E and 69.6 times more Vitamin K than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• Both Boiled and Drained Broccoli and Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have similar amounts of Vitamin C per 500 kcal.
• Both Boiled and Drained Broccoli as well as Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added:

• Boiled and Drained Broccoli has 2.2 times more Calcium, 4.7 times more Copper, 6.1 times more Iron, 3.8 times more Magnesium, 7.5 times more Manganese, 36.4 times more Phosphorus, 3.5 times more Potassium, 8.7 times more Selenium, 4.5 times more Sodium and 12.2 times more Zinc than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• While Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added contains 32.3 times more Fluoride and 2 times more Water than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Broccoli has more Fat, more Omega 3, 17.9 times more Fiber and 12.9 times more Protein than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• While Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added contains 6.1 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Broccoli as well as Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.