Comparing Nutrients in 500 calories Boiled Spears Frozen Broccoli VS Canned Grape Drink

Weight per 500 calories

• Boiled Spears Frozen Broccoli: 1786g
• Canned Grape Drink: 820g

Canned Grape Drink has 2.2 times more energy per unit of mass than Boiled and Drained Spears Frozen Broccoli, which is low in comparison to other foods. Boiled Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli or Canned Grape Drink?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Canned Grape Drink	0%	0%	100%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Canned Grape Drink	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0% 0g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	99% 129g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	148% 107g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	141% 53.6g	0% 0g	38g per day for Men 19-50 years
Protein	99% 55.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Canned Grape Drink	Recommended Dietary Allowance
Vitamin A	101% 911μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	0.68% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	2.52% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	0.51% 0.082mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	0.49% 0.025mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	1.26% 0.016mg	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	134% 536μg	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	796% 716mg	286% 257mg	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	157% 23.6mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Canned Grape Drink	Recommended Dietary Allowance
Calcium	91% 911mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	12% 0.11mg	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	136% 11mg	7.17% 0.57mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	1.95% 8.2mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	9.62% 0.22mg	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	140% 982mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	2.9% 98mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	1.5% 0.82μg	55μg per day for Men 19-50 years
Sodium	28.6% 429mg	8.74% 131mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	8.94% 0.98mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	18.7% 690g	3700g per day for Men 19-50 years

Boiled Spears Frozen Broccoli VS Canned Grape Drink Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli or Canned Grape Drink?

Lets compare vitamin content per 500 calories of Boiled Spears Frozen Broccoli vs Canned Grape Drink:

• 500 calories of Boiled Spears Frozen Broccoli have more Vitamin A, 119.8 times more Vitamin B1, 44.1 times more Vitamin B2, 99.8 times more Vitamin B3, 199 times more Vitamin B5, 141.6 times more Vitamin B6, more Vitamin B9, 2.8 times more Vitamin C, more Vitamin E and more Vitamin K than Canned Grape Drink.
• 500 calories of Canned Grape Drink have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Canned Grape Drink have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Spears Frozen Broccoli vs Canned Grape Drink:

• 500 calories of Boiled Spears Frozen Broccoli have 2.1 times more Calcium, 7.2 times more Copper, 19 times more Iron, 43.6 times more Magnesium, 26.2 times more Manganese, more Phosphorus, 32.7 times more Potassium, 41.4 times more Selenium, 3.3 times more Sodium, 5.4 times more Zinc and 2.3 times more Water than Canned Grape Drink.
• 500 calories of Canned Grape Drink lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Spears Frozen Broccoli have more Omega 3, more Fiber and more Protein than Canned Grape Drink.
• While 500 kcal of Canned Grape Drink contain 1.3 times more Carbohydrate and 4.1 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Canned Grape Drink offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Grape Drink provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Spears Frozen Broccoli as well as Canned Grape Drink provide inadequate amounts of Omega 6 in 500 calories.