Comparing Nutrients in 500 calories Canned Vegetable Juice Cocktail VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Canned Vegetable Juice Cocktail: 2273g
• Cooked Chopped Frozen Broccoli: 1786g

Boiled Chopped Frozen Broccoli has 1.3 times more energy per unit of mass than Canned Vegetable Juice Cocktail, which is very low in comparison to other foods. Canned Vegetable Juice Cocktail having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Vegetable Juice Cocktail or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Vegetable Juice Cocktail	17%	13%	70%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Vegetable Juice Cocktail	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.26% 7.05g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	8.56% 1.45g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.7% 88g	73.5% 96g	130g per day for Men 19-50 years
Sugars	89% 64.5g	36.2% 26.3g	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	44% 32g	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	% 31g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	30% 11.4g	141% 53.6g	38g per day for Men 19-50 years
Protein	37.7% 21g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Canned Vegetable Juice Cocktail	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	88.4% 795μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.66mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	179% 2.32mg	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	119% 477μg	250% 1000μg	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	1371% 1234mg	796% 716mg	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	155% 23mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	116% 139μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Vegetable Juice Cocktail	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	32% 318mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	67.5% 0.61mg	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	79.5% 6.36mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	173% 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	61.7% 432mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	124% 4205mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	256% 3841mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	57.8% 2138g	43.8% 1620g	3700g per day for Men 19-50 years

Canned Vegetable Juice Cocktail VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Vegetable Juice Cocktail or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 500 calories of Canned Vegetable Juice Cocktail vs Cooked Chopped Frozen Broccoli:

• 500 calories of Canned Vegetable Juice Cocktail have 2 times more Vitamin B3 and 1.7 times more Vitamin C than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 1.9 times more Vitamin B2, 1.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 11.3 times more Vitamin K than Canned Vegetable Juice Cocktail.
• Both Canned Vegetable Juice Cocktail and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin E per 500 calories.
• Both Canned Vegetable Juice Cocktail as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Vegetable Juice Cocktail vs Cooked Chopped Frozen Broccoli:

• 500 calories of Canned Vegetable Juice Cocktail have 2.5 times more Copper, 1.7 times more Potassium, 19.6 times more Sodium and 1.3 times more Water than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 1.9 times more Calcium, 1.7 times more Iron, 2.2 times more Manganese, 2 times more Phosphorus, 2.8 times more Selenium and 1.8 times more Zinc than Canned Vegetable Juice Cocktail.
• Both Canned Vegetable Juice Cocktail and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium per 500 calories.
• 500 calories of Canned Vegetable Juice Cocktail lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Vegetable Juice Cocktail have 2.5 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 2.8 times more Omega 3, 4.7 times more Fiber and 2.6 times more Protein than Canned Vegetable Juice Cocktail.
• Both Canned Vegetable Juice Cocktail and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Canned Vegetable Juice Cocktail as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 500 calories.