Comparing Nutrients in 100 calories Canned Low Sodium Vegetable Juice Cocktail VS Broccoli Raab

Weight per 100 calories

• Canned Low Sodium Vegetable Juice Cocktail: 526g
• Broccoli Raab: 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 - Canned Low Sodium Vegetable Juice Cocktail or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Canned Low Sodium Vegetable Juice Cocktail	17%	13%	70%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Canned Low Sodium Vegetable Juice Cocktail	Broccoli Raab	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	3.95% 0.063g	53.7% 0.86g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.78% 0.13g	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	9.97% 13g	130g per day for Men 19-50 years
Sugars	20% 14.6g	2.4% 1.73g	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	1.07% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0.47g	% 0.5g	g per day for Men 19-50 years
Fiber	6.93% 2.63g	32.3% 12.3g	38g per day for Men 19-50 years
Protein	8.55% 4.8g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Canned Low Sodium Vegetable Juice Cocktail	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	20.5% 184μg	66% 595μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	61.4% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.8% 3.8mg	34.7% 5.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	29.3% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	59.8% 0.78mg	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	94% 377μg	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	102% 92mg	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	49% 7.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.8% 32μg	848% 1018μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Low Sodium Vegetable Juice Cocktail	Broccoli Raab	Recommended Dietary Allowance
Calcium	7.9% 79mg	49% 491mg	1000mg per day for Men 19-50 years
Copper	39.8% 0.36mg	21.2% 0.19mg	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	122% 9.73mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	78% 1.8mg	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	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	31.6% 1074mg	26.2% 891mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	8.26% 4.55μg	55μg per day for Men 19-50 years
Sodium	19.3% 289mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	5.74% 0.63mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	13.4% 495g	11.4% 421g	3700g per day for Men 19-50 years

Canned Low Sodium Vegetable Juice Cocktail VS Broccoli Raab Nutrients Per 100 Kcal

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

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

• 100 calories of Canned Low Sodium Vegetable Juice Cocktail have 3.1 times more Vitamin C than Broccoli Raab.
• While 100 kcal of Raw Broccoli Raab contain 3.2 times more Vitamin A, 2.8 times more Vitamin B1, 3.4 times more Vitamin B2, 1.5 times more Vitamin B3, 2.1 times more Vitamin B6, 3.4 times more Vitamin B9, 1.4 times more Vitamin E and 31.7 times more Vitamin K than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Broccoli Raab provide similar amounts of Vitamin B5 per 100 calories.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Broccoli Raab 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 Broccoli Raab:

• 100 calories of Canned Low Sodium Vegetable Juice Cocktail have 1.9 times more Copper, 1.2 times more Potassium and 1.9 times more Sodium than Broccoli Raab.
• While 100 kcal of Raw Broccoli Raab contain 6.2 times more Calcium, 6.4 times more Iron, 1.6 times more Magnesium, 4.3 times more Manganese, 3.3 times more Phosphorus, 4.3 times more Selenium and 5.5 times more Zinc than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Broccoli Raab contain similar levels of Water per 100 calories.
• 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 2.6 times more Omega 6, 1.6 times more Carbohydrate, 8.5 times more Sugars and 9.3 times more Fructose than Broccoli Raab.
• While 100 kcal of Raw Broccoli Raab contain 1.3 times more Fat, 13.6 times more Omega 3, 4.7 times more Fiber and 3 times more Protein than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Broccoli Raab offer comparable quantities of Energy per 100 calories.
• 100 calories of Broccoli Raab provide inadequate amounts of Omega 6