Comparing Nutrients in 100 calories Canned Low Sodium Vegetable Juice Cocktail VS Cooked Chopped Frozen Broccoli

Weight per 100 calories

• Canned Low Sodium Vegetable Juice Cocktail: 526g
• Cooked Chopped Frozen Broccoli: 357g

Boiled Chopped Frozen Broccoli has 1.5 times more energy per unit of mass than Canned Low Sodium Vegetable Juice Cocktail, which is very low in comparison to other foods. Canned Low Sodium Vegetable Juice Cocktail having very low energy density.

Discover which food has more nutrients per 100 calories - Canned Low Sodium Vegetable Juice Cocktail or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Low Sodium Vegetable Juice Cocktail	17%	13%	70%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Low Sodium Vegetable Juice Cocktail	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	3.95% 0.063g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	14.7% 19g	130g per day for Men 19-50 years
Sugars	20% 14.6g	7.24% 5.25g	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	9.95% 7.2g	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 0.47g	NA	g per day for Men 19-50 years
Fiber	6.93% 2.63g	28% 10.7g	38g per day for Men 19-50 years
Protein	8.55% 4.8g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Low Sodium Vegetable Juice Cocktail	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	20.5% 184μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.8% 3.8mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	35.7% 0.46mg	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	27.6% 111μg	50% 200μg	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	318% 286mg	159% 143mg	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	35.8% 5.37mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.8% 32μg	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Low Sodium Vegetable Juice Cocktail	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	7.9% 79mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	39.8% 0.36mg	13.5% 0.12mg	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	19% 1.53mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	11% 46.4mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	34.6% 0.8mg	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	14.3% 100mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	31.6% 1074mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	19.3% 289mg	2.6% 39.3mg	1500mg per day for Men 19-50 years
Zinc	5.74% 0.63mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	13.4% 495g	8.76% 324g	3700g per day for Men 19-50 years

Canned Low Sodium Vegetable Juice Cocktail VS Cooked Chopped Frozen Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Low Sodium Vegetable Juice Cocktail or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 100 calories of Canned Low Sodium Vegetable Juice Cocktail vs Cooked Chopped Frozen Broccoli:

• 100 calories of Canned Low Sodium Vegetable Juice Cocktail have 1.3 times more Vitamin B1, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 2 times more Vitamin C than Cooked Chopped Frozen Broccoli.
• While 100 kcal of Boiled Chopped Frozen Broccoli contain 1.7 times more Vitamin B2, 1.8 times more Vitamin B9 and 9.8 times more Vitamin K than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A, Vitamin B6 and Vitamin E per 100 calories.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Low Sodium Vegetable Juice Cocktail vs Cooked Chopped Frozen Broccoli:

• 100 calories of Canned Low Sodium Vegetable Juice Cocktail have 2.9 times more Copper, 1.4 times more Magnesium, 2.1 times more Potassium, 7.4 times more Sodium and 1.5 times more Water than Cooked Chopped Frozen Broccoli.
• While 100 kcal of Boiled Chopped Frozen Broccoli contain 1.5 times more Calcium, 1.4 times more Iron, 1.9 times more Manganese, 1.8 times more Phosphorus, 2.4 times more Selenium and 1.6 times more Zinc than Canned Low Sodium Vegetable Juice Cocktail.
• 100 calories of Canned Low Sodium Vegetable Juice Cocktail lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Low Sodium Vegetable Juice Cocktail have 7.4 times more Omega 6 and 2.8 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 100 kcal of Boiled Chopped Frozen Broccoli contain 2.4 times more Omega 3, 4.1 times more Fiber and 2.3 times more Protein than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6