Comparing Nutrients in 100 calories Frozen Chopped Broccoli VS Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added

Weight per 100 calories

• Frozen Chopped Broccoli: 385g
• Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added: 526g

Frozen Chopped Broccoli has 1.4 times more energy per 100g than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added. It has very low energy density when compared to other foods. Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added having very low energy density.

Which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	2%	0%	98%

Macro Nutrients

	Frozen Chopped Broccoli	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0% 0g	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	19% 24.7g	130g per day for Men 19-50 years
Sugars	7.16% 5.2g	33.4% 24.2g	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	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	1.4% 0.53g	38g per day for Men 19-50 years
Protein	19.3% 11g	0.94% 0.53g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	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	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	0.92% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	1.47% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	7.7% 0.1mg	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	187% 168mg	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	9.47% 1.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	260% 312μg	4.82% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Recommended Dietary Allowance
Calcium	21.5% 215mg	5.26% 52.6mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	4.1% 0.037mg	0.9mg per day for Men 19-50 years
Fluoride	NA	9.22% 369μg	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	3.95% 0.32mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	3.76% 15.8mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	3.2% 0.074mg	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	0.75% 5.26mg	700mg per day for Men 19-50 years
Potassium	24% 815mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	0.96% 0.53μg	55μg per day for Men 19-50 years
Sodium	6.15% 92mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	0.96% 0.11mg	11mg per day for Men 19-50 years
Water	9.5% 352g	13.5% 501g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frozen Chopped Broccoli vs Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 12.9 times more Vitamin B1, 10 times more Vitamin B2, 12.3 times more Vitamin B3, 14.6 times more Vitamin B5, 5 times more Vitamin B6, more Vitamin B9, 1.3 times more Vitamin C, 3.3 times more Vitamin E and 53.9 times more Vitamin K than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• Both Frozen Chopped Broccoli, Unprepared as well as Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Chopped Broccoli vs Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added:

• Frozen Chopped Broccoli, Unprepared has 4.1 times more Calcium, 4 times more Copper, 9.9 times more Iron, 4.4 times more Magnesium, 15.3 times more Manganese, 36.5 times more Phosphorus, 3.4 times more Potassium, 20.5 times more Selenium, 3.5 times more Sodium and 17.5 times more Zinc than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• While Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added contains 1.4 times more Water than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 100 calories:

• Frozen Chopped Broccoli, Unprepared has more Fat, more Omega 3, 21.9 times more Fiber and 20.5 times more Protein than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• While Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added contains 1.3 times more Carbohydrate and 4.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have similar amounts of Energy per 100 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.