Comparing Nutrients in 300 calories Boiled BroccoliVS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

Weight per 300 calories

Boiled Broccoli

857g

Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

536g

Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have 1.6 times more energy per unit of mass than Boiled and Drained Broccoli, which is low in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

91%

300 kcal ▼

Macro Nutrients

Boiled Broccolivs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

3.62%3.5g

Fat

1.82%1.77g

3.5 gvs1.77 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

2.1%0.68g

Saturated Fat

1.14%0.36g

0.68 gvs0.36 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

63.8%1g

Omega 3

6.36%0.1g

1 gvs0.1 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

2.57%0.44g

Omega 6

0.47%0.08g

0.44 gvs0.08 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

47.3%61.5g

Carbohydrate

53.7%70g

61.5 gvs70 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

16.4%12g

Sugars

84.7%61.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

12 gvs61.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

8.75%6.34g

Fructose

31%22.6g

≤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]

6.34 gvs22.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

%4.2g

Glucose

%17g

4.2 gvs17 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

%0.69g

Sucrose

%21.8g

0.69 gvs21.8 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

74.4%28.3g

Fiber

8.46%3.2g

28.3 gvs3.2 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

36.4%20.4g

Protein

6.03%3.38g

20.4 gvs3.38 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Broccolivs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

73.3%660μg

Vitamin A

12.5%113μg

RAE, retinol activity equivalents

660 μgvs113 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

45%0.54mg

Vitamin B1

26.8%0.32mg

Thiamine

0.54 mgvs0.32 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

81%1.05mg

Vitamin B2

33%0.43mg

Riboflavin

1.05 mgvs0.43 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

29.6%4.74mg

Vitamin B3

11%1.8mg

Niacin, nicotinic acid, niacinamide

4.74 mgvs1.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

106%5.3mg

Vitamin B5

Pantothenic acid

5.3 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

132%1.7mg

Vitamin B6

33%0.43mg

Pyridoxine

1.7 mgvs0.43 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

231%926μg

Vitamin B9

22.8%91μg

Folates and Folic Acid

926 μgvs91 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

123%2.95μg

Cobalamin

0 μgvs2.95 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

618%556mg

Vitamin C

37%33.2mg

Ascorbic acid

556 mgvs33.2 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

83%12.4mg

Vitamin E

6.43%0.96mg

Tocopherols and Tocotrienols

12.4 mgvs0.96 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

1008%1209μg

Vitamin K

36%43.4μg

Phytomenadione or phylloquinone

1209 μgvs43.4 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Boiled Broccolivs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

34.3%343mg

Calcium

9.64%96mg

343 mgvs96 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

58%0.52mg

Copper

29%0.26mg

0.52 mgvs0.26 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

0.86%34.3μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

34.3 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

71.8%5.74mg

Iron

22.8%1.82mg

5.74 mgvs1.82 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

43%180mg

Magnesium

19%80.4mg

180 mgvs80.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

72.3%1.66mg

Manganese

316%7.27mg

1.66 mgvs7.27 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

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 .

Find Vegetables rich in Molybdenum

82%574mg

Phosphorus

12.2%85.7mg

574 mgvs85.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

74%2511mg

Potassium

28%948mg

2511 mgvs948 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

25%13.7μg

Selenium

1.95%1.07μg

13.7 μgvs1.07 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

23.4%351mg

Sodium

3.93%59mg

351 mgvs59 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

35%3.86mg

Zinc

3.9%0.43mg

3.86 mgvs0.43 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

20.7%765g

Water

12.4%459g

765 gvs459 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

Boiled and Drained Broccoli has 5.9 times more Vitamin A, 1.7 times more Vitamin B1, 2.5 times more Vitamin B2, 2.7 times more Vitamin B3, 4 times more Vitamin B6, 10.2 times more Vitamin B9, 16.7 times more Vitamin C, 12.9 times more Vitamin E and 27.9 times more Vitamin K than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain more Vitamin B12 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

Boiled and Drained Broccoli has 3.6 times more Calcium, 2 times more Copper, 3.2 times more Iron, 2.2 times more Magnesium, 6.7 times more Phosphorus, 2.6 times more Potassium, 12.8 times more Selenium, 6 times more Sodium, 9 times more Zinc and 1.7 times more Water than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 4.4 times more Manganese than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Broccoli has 2 times more Fat, 10 times more Omega 3, 8.8 times more Fiber and 6 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 5.2 times more Sugars and 3.6 times more Fructose than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled and Drained Broccoli as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliFruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESSVS Frozen Chopped BroccoliBoiled BroccoliVS Strawberry Banana BOLTHOUSE FARMS Fruit Juice SmoothieFruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESSVS Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie

Compare Foods

Comparing Nutrients in 300 calories Boiled BroccoliVS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Broccoli or Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: