Comparing Nutrients in 300 calories BroccoliVS Frozen Orange Juice Concentrate

Weight per 300 calories

Broccoli

882g

Frozen Orange Juice Concentrate

203g

Frozen Orange Juice Concentrate has 4.4 times more energy per unit of mass than Raw Broccoli, which is average in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 300 calories - Broccoli or Frozen Orange Juice Concentrate?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Frozen Orange Juice Concentrate

93%

300 kcal ▼

Macro Nutrients

Broccolivs Frozen Orange Juice Concentrate

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

3.37%3.26g

Fat

0.52%0.51g

3.26 gvs0.51 g

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

Find Vegetables rich in Fat

3.14%1g

Saturated Fat

0.37%0.12g

1 gvs0.12 g

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

Find Vegetables rich in Saturated Fat

34.7%0.56g

Omega 3

2.15%0.034g

0.56 gvs0.034 g

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

Find Vegetables rich in Omega 3

2.54%0.43g

Omega 6

0.55%0.093g

0.43 gvs0.093 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

45%58.6g

Carbohydrate

55%71.3g

58.6 gvs71.3 g

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

Find Vegetables rich in Carbohydrate

20.7%15g

Sugars

83%60g

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

15 gvs60 g

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

Find Vegetables rich in Sugars

8.28%6g

Fructose

21%15.3g

≤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 gvs15.3 g

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

Find Vegetables rich in Fructose

%4.32g

Glucose

%13.3g

4.32 gvs13.3 g

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

Find Vegetables rich in Glucose

%0.88g

Sucrose

%31.6g

0.88 gvs31.6 g

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

Find Vegetables rich in Sucrose

60.4%23g

Fiber

5.33%2.03g

23 gvs2.03 g

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

Find Vegetables rich in Fiber

44.4%25g

Protein

8.7%4.86g

25 gvs4.86 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Broccolivs Frozen Orange Juice Concentrate

30.4%274μg

Vitamin A

2.93%26.4μg

RAE, retinol activity equivalents

274 μgvs26.4 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

52.2%0.63mg

Vitamin B1

46.5%0.56mg

Thiamine

0.63 mgvs0.56 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

79.4%1.03mg

Vitamin B2

27.3%0.35mg

Riboflavin

1.03 mgvs0.35 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

35.2%5.64mg

Vitamin B3

14%2.2mg

Niacin, nicotinic acid, niacinamide

5.64 mgvs2.2 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

101%5.06mg

Vitamin B5

29.7%1.5mg

Pantothenic acid

5.06 mgvs1.5 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

119%1.54mg

Vitamin B6

40.5%0.53mg

Pyridoxine

1.54 mgvs0.53 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

139%556μg

Vitamin B9

39%156μg

Folates and Folic Acid

556 μgvs156 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

875%787mg

Vitamin C

326%294mg

Ascorbic acid

787 mgvs294 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

46%6.9mg

Vitamin E

8.1%1.2mg

Tocopherols and Tocotrienols

6.9 mgvs1.2 mg

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

Find Vegetables rich in Vitamin E

747%896μg

Vitamin K

0.68%0.81μg

Phytomenadione or phylloquinone

896 μgvs0.81 μg

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

Find Vegetables rich in Vitamin K

Minerals

Broccolivs Frozen Orange Juice Concentrate

41.5%415mg

Calcium

7.7%77mg

415 mgvs77 mg

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

Find Vegetables rich in Calcium

48%0.43mg

Copper

13.3%0.12mg

0.43 mgvs0.12 mg

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

Find Vegetables rich in Copper

Fluoride

1%40μg

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

NA μgvs40 μg

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

Find Vegetables rich in Fluoride

80.5%6.44mg

Iron

8.36%0.67mg

6.44 mgvs0.67 mg

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

Find Vegetables rich in Iron

44%185mg

Magnesium

17%71mg

185 mgvs71 mg

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

Find Vegetables rich in Magnesium

80.6%1.85mg

Manganese

10.2%0.24mg

1.85 mgvs0.24 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

83%582mg

Phosphorus

17.7%124mg

582 mgvs124 mg

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

Find Vegetables rich in Phosphorus

82%2788mg

Potassium

37.5%1275mg

2788 mgvs1275 mg

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

Find Vegetables rich in Potassium

40%22μg

Selenium

1.47%0.81μg

22 μgvs0.81 μg

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

Find Vegetables rich in Selenium

19.4%291mg

Sodium

0.95%14mg

291 mgvs14 mg

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

Find Vegetables rich in Sodium

33%3.6mg

Zinc

2.95%0.32mg

3.6 mgvs0.32 mg

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

Find Vegetables rich in Zinc

21.3%788g

Water

3.3%123g

788 gvs123 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 Broccoli vs Frozen Orange Juice Concentrate:

Raw Broccoli has 10.4 times more Vitamin A, 2.9 times more Vitamin B2, 2.5 times more Vitamin B3, 3.4 times more Vitamin B5, 2.9 times more Vitamin B6, 3.6 times more Vitamin B9, 2.7 times more Vitamin C, 5.7 times more Vitamin E and 1105.6 times more Vitamin K than Frozen Orange Juice Concentrate.
Both Raw Broccoli and Frozen Orange Juice Concentrate have similar amounts of Vitamin B1 per 300 kcal.
Both Raw Broccoli as well as Frozen Orange Juice Concentrate have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Frozen Orange Juice Concentrate:

Raw Broccoli has 5.4 times more Calcium, 3.6 times more Copper, 9.6 times more Iron, 2.6 times more Magnesium, 7.9 times more Manganese, 4.7 times more Phosphorus, 2.2 times more Potassium, 27.2 times more Selenium, 20.5 times more Sodium, 11.2 times more Zinc and 6.4 times more Water than Frozen Orange Juice Concentrate.

Comparison of macro-nutrients per 300 calories:

Raw Broccoli has 6.4 times more Fat, 8.4 times more Saturated Fat, 16.1 times more Omega 3, 11.3 times more Fiber and 5.1 times more Protein than Frozen Orange Juice Concentrate.
While Frozen Orange Juice Concentrate contains 4 times more Sugars and 2.6 times more Fructose than Raw Broccoli.
Both Raw Broccoli and Frozen Orange Juice Concentrate have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Broccoli as well as Frozen Orange Juice Concentrate have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

BroccoliVS Boiled BroccoliFrozen Orange Juice ConcentrateVS Boiled BroccoliBroccoliVS Orange PeelFrozen Orange Juice ConcentrateVS Orange Peel

Compare Foods

Comparing Nutrients in 300 calories BroccoliVS Frozen Orange Juice Concentrate

Weight per 300 calories

Which food has more nutrients per 300 calories - Broccoli or Frozen Orange Juice Concentrate?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: