Comparing Nutrients in 500 calories Boiled Spears Frozen Broccoli VS Canned Low Sodium Vegetable Juice Cocktail

Weight per 500 calories

• Boiled Spears Frozen Broccoli: 1786g
• Canned Low Sodium Vegetable Juice Cocktail: 2632g

Boiled Spears Frozen Broccoli have 1.5 times more energy per 100g than Canned Low Sodium Vegetable Juice Cocktail. It has very low energy density when compared to other foods. Canned Low Sodium Vegetable Juice Cocktail having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli or Canned Low Sodium Vegetable Juice Cocktail?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Canned Low Sodium Vegetable Juice Cocktail	17%	13%	70%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	8.7% 8.42g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	7.3% 2.34g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	19.7% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	10% 1.7g	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	77.5% 101g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	101% 73g	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	49.7% 36g	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	% 35g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	141% 53.6g	34.6% 13g	38g per day for Men 19-50 years
Protein	99% 55.4g	42.8% 24g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	101% 911μg	102% 921μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	110% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	131% 6.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	144% 1.87mg	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	138% 553μg	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	1588% 1429mg	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	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Calcium	91% 911mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	199% 1.8mg	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	95% 7.63mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	75% 316mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	90% 2.08mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	158% 5368mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	28.6% 429mg	96% 1447mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	28.7% 3.16mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	67% 2477g	3700g per day for Men 19-50 years

Boiled Spears Frozen Broccoli VS Canned Low Sodium Vegetable Juice Cocktail Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli or Canned Low Sodium Vegetable Juice Cocktail?

Lets compare vitamin content per 500 calories of Boiled Spears Frozen Broccoli vs Canned Low Sodium Vegetable Juice Cocktail:

• 500 calories of Boiled Spears Frozen Broccoli have 1.7 times more Vitamin B2, 1.2 times more Vitamin B6 and 9.8 times more Vitamin K than Canned Low Sodium Vegetable Juice Cocktail.
• While 500 kcal of Canned Low Sodium Vegetable Juice Cocktail contain 1.3 times more Vitamin B1, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 2 times more Vitamin C than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Canned Low Sodium Vegetable Juice Cocktail provide similar amounts of Vitamin A, Vitamin B9 and Vitamin E per 500 calories.
• Both Boiled and Drained Spears Frozen Broccoli as well as Canned Low Sodium Vegetable Juice Cocktail have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Spears Frozen Broccoli vs Canned Low Sodium Vegetable Juice Cocktail:

• 500 calories of Boiled Spears Frozen Broccoli have 2.3 times more Calcium, 1.4 times more Iron, 2.8 times more Manganese, 2 times more Phosphorus, 6.4 times more Selenium and 1.7 times more Zinc than Canned Low Sodium Vegetable Juice Cocktail.
• While 500 kcal of Canned Low Sodium Vegetable Juice Cocktail contain 2.3 times more Copper, 1.7 times more Potassium, 3.4 times more Sodium and 1.5 times more Water than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Canned Low Sodium Vegetable Juice Cocktail contain similar levels of Magnesium per 500 calories.
• 500 calories of Canned Low Sodium Vegetable Juice Cocktail lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Spears Frozen Broccoli have 2.4 times more Omega 3, 4.1 times more Fiber and 2.3 times more Protein than Canned Low Sodium Vegetable Juice Cocktail.
• While 500 kcal of Canned Low Sodium Vegetable Juice Cocktail contain 7.4 times more Omega 6 and 2.8 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Canned Low Sodium Vegetable Juice Cocktail offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Spears Frozen Broccoli provide inadequate amounts of Omega 6