Comparing Nutrients in 500 calories Cranberry juice cocktail, bottled VS Boiled Broccoli

Weight per 500 calories

• Cranberry juice cocktail, bottled: 926g
• Boiled Broccoli: 1429g

Cranberry juice cocktail, bottled has 1.5 times more energy per 100g than Boiled Broccoli. It has low energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Cranberry juice cocktail, bottled or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cranberry juice cocktail, bottled	0%	2%	98%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cranberry juice cocktail, bottled	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.93g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	79% 103g	130g per day for Men 19-50 years
Sugars	152% 110g	27.4% 20g	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	63.5% 46g	14.6% 10.6g	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	% 63g	% 7g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.14g	g per day for Men 19-50 years
Fiber	0% 0g	124% 47g	38g per day for Men 19-50 years
Protein	0% 0g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Cranberry juice cocktail, bottled	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.37% 0.38mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.63% 0.48mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	220% 2.86mg	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	0% 0μg	386% 1543μg	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	435% 392mg	1030% 927mg	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	13.6% 2.04mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.7% 9.26μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry juice cocktail, bottled	Boiled Broccoli	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.093mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	15.6% 623μg	1.43% 57μg	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	11.6% 0.93mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	2.2% 9.26mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	120% 2.77mg	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	1.32% 9.26mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	3.8% 130mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	3.37% 1.85μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.5mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	21.6% 798g	34.5% 1275g	3700g per day for Men 19-50 years

Cranberry Juice Cocktail, Bottled VS Boiled Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cranberry juice cocktail, bottled or Boiled Broccoli?

Lets compare vitamin content per 500 calories of Cranberry juice cocktail, bottled vs Boiled Broccoli:

• 500 kcal of Boiled and Drained Broccoli contain more Vitamin A, more Vitamin B1, more Vitamin B2, 20.8 times more Vitamin B3, 18.3 times more Vitamin B5, more Vitamin B6, more Vitamin B9, 2.4 times more Vitamin C, 10.2 times more Vitamin E and 217.7 times more Vitamin K than Cranberry juice cocktail, bottled.
• 500 calories of Cranberry juice cocktail, bottled have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Cranberry juice cocktail, bottled as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cranberry juice cocktail, bottled vs Boiled Broccoli:

• 500 calories of Cranberry juice cocktail, bottled have 10.9 times more Fluoride than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 20.6 times more Calcium, 9.4 times more Copper, 10.3 times more Iron, 32.4 times more Magnesium, 6.2 times more Manganese, 103.4 times more Phosphorus, 32.3 times more Potassium, 12.3 times more Selenium, 31.6 times more Sodium, 23.1 times more Zinc and 1.6 times more Water than Cranberry juice cocktail, bottled.
• 500 calories of Cranberry juice cocktail, bottled lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc
• 500 calories of Boiled Broccoli lack sufficient amounts of Fluoride

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cranberry juice cocktail, bottled have 1.2 times more Carbohydrate, 5.5 times more Sugars and 4.4 times more Fructose than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 8 times more Omega 3, more Fiber and more Protein than Cranberry juice cocktail, bottled.
• Both Cranberry juice cocktail, bottled and Boiled Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Cranberry juice cocktail, bottled provide inadequate amounts of Fiber and Protein
• Both Cranberry juice cocktail, bottled as well as Boiled and Drained Broccoli provide inadequate amounts of Omega 6 in 500 calories.