Comparing Nutrients in 500 calories Canned Low Sodium Vegetable Juice Cocktail VS Boiled Broccoli

Weight per 500 calories

• Canned Low Sodium Vegetable Juice Cocktail: 2632g
• Boiled Broccoli: 1429g

Boiled and Drained Broccoli has 1.8 times more energy per unit of mass than Canned Low Sodium Vegetable Juice Cocktail, which is low in comparison to other foods. Canned Low Sodium Vegetable Juice Cocktail having very low energy density.

Which food has more nutrients per 500 calories - Canned Low Sodium Vegetable Juice Cocktail or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Low Sodium Vegetable Juice Cocktail	17%	13%	70%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Low Sodium Vegetable Juice Cocktail	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.7% 8.42g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.34g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	19.7% 0.32g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	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	77.5% 101g	79% 103g	130g per day for Men 19-50 years
Sugars	101% 73g	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	49.7% 36g	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	% 35g	% 7g	g per day for Men 19-50 years
Sucrose	% 2.37g	% 1.14g	g per day for Men 19-50 years
Fiber	34.6% 13g	124% 47g	38g per day for Men 19-50 years
Protein	42.8% 24g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Canned Low Sodium Vegetable Juice Cocktail	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	102% 921μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.3mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	131% 6.55mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	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	138% 553μg	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	1588% 1429mg	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	179% 27mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Low Sodium Vegetable Juice Cocktail	Boiled Broccoli	Recommended Dietary Allowance
Calcium	39.5% 395mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	199% 1.8mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	95% 7.63mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	75% 316mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	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	71.4% 500mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	158% 5368mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	96% 1447mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	28.7% 3.16mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	67% 2477g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Low Sodium Vegetable Juice Cocktail vs Boiled Broccoli:

• Canned Low Sodium Vegetable Juice Cocktail has 1.5 times more Vitamin B1, 2.4 times more Vitamin B3, 1.5 times more Vitamin C and 1.3 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Vitamin B2, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 2.8 times more Vitamin B9 and 12.6 times more Vitamin K than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Boiled and Drained Broccoli have similar amounts of Vitamin A per 500 kcal.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Low Sodium Vegetable Juice Cocktail vs Boiled Broccoli:

• Canned Low Sodium Vegetable Juice Cocktail has 2.1 times more Copper, 1.3 times more Potassium, 2.5 times more Sodium and 1.9 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Calcium, 1.3 times more Iron, 1.3 times more Manganese, 1.9 times more Phosphorus, 4.3 times more Selenium and 2 times more Zinc than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Boiled and Drained Broccoli have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Low Sodium Vegetable Juice Cocktail has 1.4 times more Fat, 2.1 times more Saturated Fat, 2.3 times more Omega 6, 3.7 times more Sugars and 3.4 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.4 times more Omega 3, 3.6 times more Fiber and 1.4 times more Protein than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.