Comparing Nutrients in 100 calories Frozen Chopped Broccoli VS Fortified With Vitamin C Light Apple Juice Drink

Weight per 100 calories

• Frozen Chopped Broccoli: 385g
• Fortified With Vitamin C Light Apple Juice Drink: 455g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Fortified With Vitamin C Light Apple Juice Drink?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Fortified With Vitamin C Light Apple Juice Drink	0%	4%	96%

Macro Nutrients

	Frozen Chopped Broccoli	Fortified With Vitamin C Light Apple Juice Drink	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0% 0g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	18% 23g	130g per day for Men 19-50 years
Sugars	7.16% 5.2g	30% 22g	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	4.4% 3.2g	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	0% 0g	38g per day for Men 19-50 years
Protein	19.3% 11g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Fortified With Vitamin C Light Apple Juice Drink	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	5.24% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	1.9% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	6.3% 0.082mg	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	64.4% 258μg	0% 0μg	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	241% 217mg	121% 109mg	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	31.3% 4.7mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	260% 312μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Fortified With Vitamin C Light Apple Juice Drink	Recommended Dietary Allowance
Calcium	21.5% 215mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	5.05% 0.045mg	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	39% 3.1mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	NA	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	27.5% 192mg	5.84% 41mg	700mg per day for Men 19-50 years
Potassium	24% 815mg	6.8% 232mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	0.83% 0.45μg	55μg per day for Men 19-50 years
Sodium	6.15% 92mg	3.94% 59mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	9.5% 352g	11.7% 431g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Fortified With Vitamin C Light Apple Juice Drink Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Fortified With Vitamin C Light Apple Juice Drink?

Lets compare vitamin content per 100 calories of Frozen Chopped Broccoli vs Fortified With Vitamin C Light Apple Juice Drink:

• 100 calories of Frozen Chopped Broccoli have more Vitamin A, 11.2 times more Vitamin B1, 5.4 times more Vitamin B2, 5.9 times more Vitamin B3, 6.1 times more Vitamin B6, more Vitamin B9, 2 times more Vitamin C, 103.2 times more Vitamin E and more Vitamin K than Fortified With Vitamin C Light Apple Juice Drink.
• 100 calories of Fortified With Vitamin C Light Apple Juice Drink have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Fortified With Vitamin C Light Apple Juice Drink have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Frozen Chopped Broccoli vs Fortified With Vitamin C Light Apple Juice Drink:

• 100 calories of Frozen Chopped Broccoli have 15.8 times more Calcium, 3.2 times more Copper, 3.4 times more Iron, 3 times more Magnesium, 4.7 times more Phosphorus, 3.5 times more Potassium, 23.7 times more Selenium, 1.6 times more Sodium and 10.2 times more Zinc than Fortified With Vitamin C Light Apple Juice Drink.
• Both Frozen Chopped Broccoli and Fortified With Vitamin C Light Apple Juice Drink contain similar levels of Water per 100 calories.
• 100 calories of Fortified With Vitamin C Light Apple Juice Drink lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Chopped Broccoli have more Omega 3, more Fiber and more Protein than Fortified With Vitamin C Light Apple Juice Drink.
• While 100 kcal of Fortified With Vitamin C Light Apple Juice Drink contain 1.3 times more Carbohydrate and 4.2 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Fortified With Vitamin C Light Apple Juice Drink offer comparable quantities of Energy per 100 calories.
• 100 calories of Fortified With Vitamin C Light Apple Juice Drink provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Fortified With Vitamin C Light Apple Juice Drink provide inadequate amounts of Omega 6 in 100 calories.