Comparing Nutrients in 500 calories Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD VS Frozen Broccoli Spears

Weight per 500 calories

• Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD: 1000g
• Frozen Broccoli Spears: 1724g

Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD has 1.7 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, ODWALLA, ORIGINAL SUPERFOOD or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	5%	6%	89%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	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	88.5% 115g	71% 92g	130g per day for Men 19-50 years
Sugars	140% 102g	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	59% 43g	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	% 22.5g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	136% 51.7g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	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	20% 0.26mg	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	35% 140μg	405% 1621μg	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	348% 313mg	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	28% 4.2mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	7% 70mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	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	48.8% 3.9mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	34.3% 240mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	42.6% 1450mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	23.6% 872g	42% 1561g	3700g per day for Men 19-50 years

Fruit Juice Smoothie, ODWALLA, ORIGINAL SUPERFOOD VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD vs Frozen Broccoli Spears:

• 500 kcal of Frozen Broccoli Spears contain 1.4 times more Vitamin A, 2.5 times more Vitamin B1, 2.3 times more Vitamin B2, 1.8 times more Vitamin B3, 11.6 times more Vitamin B6, 11.6 times more Vitamin B9, 3.8 times more Vitamin C, 5.5 times more Vitamin E and 35 times more Vitamin K than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• Both Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD vs Frozen Broccoli Spears:

• 500 kcal of Frozen Broccoli Spears contain 10.1 times more Calcium, 1.6 times more Copper, 3.2 times more Iron, 3.1 times more Magnesium, 5.8 times more Manganese, 4.2 times more Phosphorus, 3 times more Potassium, 10.9 times more Selenium, 9.8 times more Sodium, 9.8 times more Zinc and 1.8 times more Water than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• 500 calories of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD have 1.2 times more Carbohydrate and 4 times more Sugars than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 11.3 times more Omega 3, 8.6 times more Fiber and 8.4 times more Protein than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• Both Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD and Frozen Broccoli Spears offer comparable quantities of Energy per 500 calories.
• Both Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.