Comparing Nutrients in 100 calories Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY VS Broccoli

Weight per 100 calories

• Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY: 667g
• Broccoli: 294g

Raw Broccoli has 2.3 times more energy per unit of mass than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY, which is low in comparison to other foods. Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY having very low energy density.

Which food has more nutrients per 100 calories - Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	0%	0%	100%
Broccoli	27%	8%	65%

Macro Nutrients

	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0% 0g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	15% 19.5g	130g per day for Men 19-50 years
Sugars	34.5% 25g	6.9% 5g	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	2.76% 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	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	0% 0g	20% 7.65g	38g per day for Men 19-50 years
Protein	0% 0g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	182% 2.36mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 27.8mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	277% 14mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.78mg	39.6% 0.51mg	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	46.3% 185μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	347% 8.33μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	185% 167mg	292% 262mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.67μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	7.4% 0.067mg	16% 0.14mg	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	0% 0mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	3.17% 13.3mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	8.4% 0.19mg	27% 0.62mg	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	0.95% 6.67mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	0.61% 0.067mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	17.3% 641g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY vs Broccoli:

• Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY has 6.9 times more Vitamin B2, 14.8 times more Vitamin B3, 8.2 times more Vitamin B5, 5.4 times more Vitamin B6 and more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 10.4 times more Vitamin B1, more Vitamin B9, 1.6 times more Vitamin C, more Vitamin E and 448.2 times more Vitamin K than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• Both Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY as well as Raw Broccoli have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY vs Broccoli:

• Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY has 1.4 times more Sodium and 2.4 times more Water than Raw Broccoli.
• While Raw Broccoli contains more Calcium, 2.2 times more Copper, more Iron, 4.6 times more Magnesium, 3.2 times more Manganese, 29.1 times more Phosphorus, more Potassium, more Selenium and 18.1 times more Zinc than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.

Comparison of macro-nutrients per 100 calories:

• Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY has 1.3 times more Carbohydrate and 5 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains more Fat, more Saturated Fat, more Omega 3, more Fiber and more Protein than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• Both Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY and Raw Broccoli have similar amounts of Energy per 100 kcal.
• Both Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.