Comparing Nutrients in 100 calories Frozen Concentrate Fruit Punch Juice Drink VS Frozen Chopped Broccoli

Weight per 100 calories

• Frozen Concentrate Fruit Punch Juice Drink: 57g
• Frozen Chopped Broccoli: 385g

Frozen Concentrate Fruit Punch Juice Drink has 6.7 times more energy per 100g than Frozen Chopped Broccoli. It has above average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Discover which food has more nutrients per 100 calories - Frozen Concentrate Fruit Punch Juice Drink or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Frozen Concentrate Fruit Punch Juice Drink	1%	4%	95%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Frozen Concentrate Fruit Punch Juice Drink	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1.68% 0.027g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.072g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	14% 18.4g	130g per day for Men 19-50 years
Sugars	NA	7.16% 5.2g	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	4.4% 3.2g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0.3% 0.11g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	0.31% 0.17g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Concentrate Fruit Punch Juice Drink	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.063% 0.57μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.19% 0.002mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.74% 0.12mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.18% 0.059mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.98% 0.026mg	38.5% 0.5mg	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	1% 4μg	64.4% 258μg	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	12.5% 11.3mg	241% 217mg	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	NA	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Concentrate Fruit Punch Juice Drink	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.14% 11.4mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	4.44% 0.04mg	16.2% 0.15mg	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	5.7% 0.46mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	1.5% 6.3mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	5.2% 0.12mg	49% 1.13mg	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	0.98% 6.86mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	4.54% 154mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.7mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	0.86% 31.7g	9.5% 352g	3700g per day for Men 19-50 years

Frozen Concentrate Fruit Punch Juice Drink VS Frozen Chopped Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Concentrate Fruit Punch Juice Drink or Frozen Chopped Broccoli?

Lets compare vitamin content per 100 calories of Frozen Concentrate Fruit Punch Juice Drink vs Frozen Chopped Broccoli:

• 100 kcal of Frozen Chopped Broccoli, Unprepared contain 350 times more Vitamin A, 89.2 times more Vitamin B1, 2.8 times more Vitamin B2, 15.2 times more Vitamin B3, 18.2 times more Vitamin B5, 19.4 times more Vitamin B6, 64.4 times more Vitamin B9 and 19.3 times more Vitamin C than Frozen Concentrate Fruit Punch Juice Drink.
• 100 calories of Frozen Concentrate Fruit Punch Juice Drink have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Frozen Concentrate Fruit Punch Juice Drink as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Frozen Concentrate Fruit Punch Juice Drink vs Frozen Chopped Broccoli:

• 100 kcal of Frozen Chopped Broccoli, Unprepared contain 18.8 times more Calcium, 3.7 times more Copper, 6.8 times more Iron, 11 times more Magnesium, 9.4 times more Manganese, 28 times more Phosphorus, 5.3 times more Potassium, more Selenium, 16.2 times more Sodium, 4.6 times more Zinc and 11.1 times more Water than Frozen Concentrate Fruit Punch Juice Drink.
• 100 calories of Frozen Concentrate Fruit Punch Juice Drink lack sufficient amounts of Calcium, Magnesium, Phosphorus and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Concentrate Fruit Punch Juice Drink have 1.3 times more Carbohydrate than Frozen Chopped Broccoli.
• While 100 kcal of Frozen Chopped Broccoli, Unprepared contain 15 times more Omega 3, 101 times more Fiber and 63 times more Protein than Frozen Concentrate Fruit Punch Juice Drink.
• Both Frozen Concentrate Fruit Punch Juice Drink and Frozen Chopped Broccoli offer comparable quantities of Energy per 100 calories.
• 100 calories of Frozen Concentrate Fruit Punch Juice Drink provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Concentrate Fruit Punch Juice Drink as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 100 calories.