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Comparing Nutrients in 300 calories Cran Grape OCEAN SPRAYVS Broccoli

Weight per 300 calories

Cran Grape OCEAN SPRAY
556g
Broccoli
882g

Cran Grape OCEAN SPRAY has 1.6 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Cran Grape OCEAN SPRAY or Broccoli?

Macros Ratio

Protein Fat Carbs

Cran Grape OCEAN SPRAY
2%
0%
98%
Broccoli
27%
8%
65%
300 kcal ▼

Macro Nutrients

Cran Grape OCEAN SPRAYvs Broccoli
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0%0g
Fat
3.37%3.26g
0 gvs3.26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.017%0.006g
Saturated Fat
3.14%1g
0.006 gvs1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
34.7%0.56g
0 gvs0.56 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0%0g
Omega 6
2.54%0.43g
0 gvs0.43 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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1.9%5.56mg
Cholesterol
0%0mg
5.56 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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56.2%73g
Carbohydrate
45%58.6g
73 gvs58.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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97%70g
Sugars
20.7%15g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
70 gvs15 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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29%21g
Fructose
8.28%6g
≤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]
21 gvs6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%20g
Glucose
%4.32g
20 gvs4.32 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%29g
Sucrose
%0.88g
29 gvs0.88 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.77%3.33g
Fiber
60.4%23g
3.33 gvs23 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.1%1.17g
Protein
44.4%25g
1.17 gvs25 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cran Grape OCEAN SPRAYvs Broccoli
0.62%5.56μg
Vitamin A
30.4%274μg
RAE, retinol activity equivalents
5.56 μgvs274 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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0%0mg
Vitamin B1
52.2%0.63mg
Thiamine
0 mgvs0.63 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0%0mg
Vitamin B2
79.4%1.03mg
Riboflavin
0 mgvs1.03 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.9%0.14mg
Vitamin B3
35.2%5.64mg
Niacin, nicotinic acid, niacinamide
0.14 mgvs5.64 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
101%5.06mg
Pantothenic acid
NA mgvs5.06 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0%0mg
Vitamin B6
119%1.54mg
Pyridoxine
0 mgvs1.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.56%22.2μg
Vitamin B9
139%556μg
Folates and Folic Acid
22.2 μgvs556 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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173%156mg
Vitamin C
875%787mg
Ascorbic acid
156 mgvs787 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0%0mg
Vitamin E
46%6.9mg
Tocopherols and Tocotrienols
0 mgvs6.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.46%0.56μg
Vitamin K
747%896μg
Phytomenadione or phylloquinone
0.56 μgvs896 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cran Grape OCEAN SPRAYvs Broccoli
1.67%16.7mg
Calcium
41.5%415mg
16.7 mgvs415 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.56%0.05mg
Copper
48%0.43mg
0.05 mgvs0.43 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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2.78%0.22mg
Iron
80.5%6.44mg
0.22 mgvs6.44 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.32%5.56mg
Magnesium
44%185mg
5.56 mgvs185 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.2%0.19mg
Manganese
80.6%1.85mg
0.19 mgvs1.85 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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1.6%11mg
Phosphorus
83%582mg
11 mgvs582 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.8%61mg
Potassium
82%2788mg
61 mgvs2788 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg
Selenium
40%22μg
0 μgvs22 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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7.04%106mg
Sodium
19.4%291mg
106 mgvs291 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.5%0.17mg
Zinc
33%3.6mg
0.17 mgvs3.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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13%481g
Water
21.3%788g
481 gvs788 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cran Grape OCEAN SPRAY vs Broccoli:
Comparing minerals per 300 calories for Cran Grape OCEAN SPRAY vs Broccoli:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Cran Grape OCEAN SPRAYVS Decaffeinated Instant CoffeeBroccoliVS Decaffeinated Instant CoffeeCran Grape OCEAN SPRAYVS Boiled BroccoliBroccoliVS Boiled Broccoli
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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