Comparing Nutrients in 500 calories Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener VS Boiled Broccoli

Weight per 500 calories

• Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener: 50000g
• Boiled Broccoli: 1429g

Boiled and Drained Broccoli has 35 times more energy per unit of mass than Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener, which is low in comparison to other foods. Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener having very low energy density.

Which food has more nutrients per 500 calories - Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener	0%	0%	100%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	50% 65g	79% 103g	130g per day for Men 19-50 years
Sugars	0% 0g	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	NA	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	NA	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 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

	Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener	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	0% 0mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	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	0% 0mg	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	0% 0mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener	Boiled Broccoli	Recommended Dietary Allowance
Calcium	50% 500mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	1306% 52250μg	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	0% 0mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	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	0% 0mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	467% 7000mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	1349% 49925g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener.
• Both Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener 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 Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener vs Boiled Broccoli:

• Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener have 914.4 times more Fluoride, 12 times more Sodium and 39.2 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Copper, more Iron, more Magnesium, 1.8 times more Manganese, more Phosphorus, 2.1 times more Potassium, more Selenium and more Zinc than Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener.
• Both Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener and Boiled and Drained Broccoli have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Broccoli contains more Fat, more Omega 3, 1.6 times more Carbohydrate, more Sugars, more Fiber and more Protein than Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener.
• Both Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
• Both Water, non-carbonated, bottles, natural fruit flavors, sweetened with low calorie sweetener as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.