Comparing Nutrients in 500 calories Boiled Broccoli VS Orange-grapefruit juice, canned or bottled, unsweetened

Weight per 500 calories

• Boiled Broccoli: 1429g
• Orange-grapefruit juice, canned or bottled, unsweetened: 1163g

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

Which food has more nutrients per 500 calories - Boiled Broccoli or Orange-grapefruit juice, canned or bottled, unsweetened?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Boiled Broccoli	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	1.2% 1.16g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	92% 120g	130g per day for Men 19-50 years
Sugars	27.4% 20g	163% 118g	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	3.06% 1.16g	38g per day for Men 19-50 years
Protein	60.7% 34g	12.5% 6.98g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	122% 1100μg	7.75% 69.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	20.6% 0.27mg	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	40.7% 163μg	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	376% 338mg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	0.97% 1.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	57% 571mg	9.3% 93mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	98% 0.88mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	67% 5.35mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	8.6% 0.2mg	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	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	2.1% 1.16μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	28% 1031g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Boiled and Drained Broccoli has 15.8 times more Vitamin A, 1.4 times more Vitamin B1, 5 times more Vitamin B2, 2 times more Vitamin B3, 5.4 times more Vitamin B5, 10.7 times more Vitamin B6, 9.5 times more Vitamin B9, 2.7 times more Vitamin C, 12.7 times more Vitamin E and 1733.5 times more Vitamin K than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Boiled and Drained Broccoli as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Boiled and Drained Broccoli has 6.1 times more Calcium, 1.8 times more Iron, 2.6 times more Magnesium, 14 times more Manganese, 5.9 times more Phosphorus, 2.3 times more Potassium, 19.7 times more Selenium, 16.8 times more Sodium, 7.9 times more Zinc and 1.2 times more Water than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Boiled and Drained Broccoli and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Broccoli has 5 times more Fat, 29.2 times more Omega 3, 40.5 times more Fiber and 4.9 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 6 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Broccoli as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.