Comparing Nutrients in 500 calories Broccoli VS Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories

Weight per 500 calories

• Broccoli: 1471g
• Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories: 10000g

Broccoli has 6.8 times more energy per 100g than Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories. It has low energy density when compared to other foods. Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories having very low energy density.

Which food has more nutrients per 500 calories - Broccoli or Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories	0%	0%	100%

Macro Nutrients

	Broccoli	Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories	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	96% 125g	130g per day for Men 19-50 years
Sugars	34.5% 25g	0% 0g	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	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.47g	NA	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	Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories	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	521% 83.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	834% 41.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	638% 8.3mg	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	1042% 25μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1458% 1312mg	2778% 2500mg	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	373% 56mg	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	Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories	Recommended Dietary Allowance
Calcium	69% 691mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	0% 0mg	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	0% 0mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	NA	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	23.5% 800mg	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	66.7% 1000mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	0% 0mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	267% 9875g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Broccoli vs Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories:

• Raw Broccoli has more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B9 and more Vitamin K than Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories.
• While Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories contain 8.9 times more Vitamin B3, 4.9 times more Vitamin B5, 3.2 times more Vitamin B6, more Vitamin B12, 1.9 times more Vitamin C and 4.9 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories:

• Raw Broccoli has more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, 5.8 times more Potassium, more Selenium and more Zinc than Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories.
• While Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories contain 2.1 times more Sodium and 7.5 times more Water than Raw Broccoli.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli has more Fat, more Saturated Fat, more Omega 3, more Sugars, more Fiber and more Protein than Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories.
• While Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories contain 1.3 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories have similar amounts of Energy per 500 kcal.
• Both Raw Broccoli as well as Bottled Water, Yumberry, Pomegranate With Anti-oxidants, Zero Calories have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.