Comparing Nutrients in 500 calories Broccoli VS Diet Ready-to-drink Green Tea

Weight per 500 calories

• Broccoli: 1471g
• Diet Ready-to-drink Green Tea: 12500g

Broccoli has 8.5 times more energy per 100g than Diet Ready-to-drink Green Tea. It has low energy density when compared to other foods. Diet Ready-to-drink Green Tea having very low energy density.

Which food has more nutrients per 500 calories - Broccoli or Diet Ready-to-drink Green Tea?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Diet Ready-to-drink Green Tea	0%	0%	100%

Macro Nutrients

	Broccoli	Diet Ready-to-drink Green Tea	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	0% 0g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	89.4% 116g	130g per day for Men 19-50 years
Sugars	34.5% 25g	160% 116g	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	13.8% 10g	91% 66.3g	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	% 7.2g	% 50g	g per day for Men 19-50 years
Sucrose	% 1.47g	% 0g	g per day for Men 19-50 years
Fiber	101% 38.2g	0% 0g	38g per day for Men 19-50 years
Protein	74% 41.5g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Diet Ready-to-drink Green Tea	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	0% 0mg	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	232% 926μg	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	1458% 1312mg	1319% 1188mg	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	76.5% 11.5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Diet Ready-to-drink Green Tea	Recommended Dietary Allowance
Calcium	69% 691mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	69.4% 0.63mg	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	134% 10.7mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	652% 15mg	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	139% 971mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	333% 12339g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Broccoli vs Diet Ready-to-drink Green Tea:

• Raw Broccoli has more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin E and more Vitamin K than Diet Ready-to-drink Green Tea.
• Both Raw Broccoli and Diet Ready-to-drink Green Tea have similar amounts of Vitamin C per 500 kcal.
• Both Raw Broccoli as well as Diet Ready-to-drink Green Tea have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Diet Ready-to-drink Green Tea:

• Raw Broccoli has 5.5 times more Calcium, more Iron, 2.5 times more Magnesium, more Phosphorus, 7.4 times more Potassium, more Selenium and 4.8 times more Zinc than Diet Ready-to-drink Green Tea.
• While Diet Ready-to-drink Green Tea contains 4.9 times more Manganese, 1.5 times more Sodium and 9.4 times more Water than Raw Broccoli.
• Both Raw Broccoli and Diet Ready-to-drink Green Tea have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli has more Fat, more Saturated Fat, more Omega 3, more Fiber and more Protein than Diet Ready-to-drink Green Tea.
• While Diet Ready-to-drink Green Tea contains 4.7 times more Sugars and 6.6 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Diet Ready-to-drink Green Tea have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Broccoli as well as Diet Ready-to-drink Green Tea have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.