Comparing Nutrients in 500 calories Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST VS Frozen Broccoli Spears

Weight per 500 calories

• Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST: 1087g
• Frozen Broccoli Spears: 1724g

Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST have 1.6 times more energy per 100g than Frozen Broccoli Spears. It has low energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	5%	0%	95%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	NA	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	NA	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	71% 92g	130g per day for Men 19-50 years
Sugars	139% 101g	35% 25.3g	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	0% 0g	136% 51.7g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	334% 4.35mg	232% 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	NA	405% 1621μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	408% 9.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1312% 1180mg	1308% 1178mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	364% 54.7mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	11% 109mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	NA	69% 0.62mg	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	28.5% 2.3mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	NA	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	NA	192% 4.4mg	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	NA	145% 1017mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	NA	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.5mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	NA	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	26% 957g	42% 1561g	3700g per day for Men 19-50 years

Fruit Juice Smoothie, BOLTHOUSE FARMS, BERRY BOOST VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST vs Frozen Broccoli Spears:

• 500 calories of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST have 1.4 times more Vitamin B6, more Vitamin B12 and 2.3 times more Vitamin E than Frozen Broccoli Spears.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST and Frozen Broccoli Spears provide similar amounts of Vitamin C per 500 calories.
• 500 calories of Frozen Broccoli Spears have insufficient amounts of Vitamin B12

Comparing minerals per 500 calories for Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST vs Frozen Broccoli Spears:

• 500 kcal of Frozen Broccoli Spears contain 6.5 times more Calcium, 5.4 times more Iron, 3.4 times more Potassium, 6.7 times more Sodium and 1.6 times more Water than Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST have 1.3 times more Carbohydrate and 4 times more Sugars than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain more Fiber and 7.7 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST and Frozen Broccoli Spears offer comparable quantities of Energy per 500 calories.
• 500 calories of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST provide inadequate amounts of Fiber