Comparing Nutrients in 300 calories BroccoliVS Canned Vegetable Juice Cocktail

Weight per 300 calories

Broccoli

882g

Canned Vegetable Juice Cocktail

1364g

Broccoli has 1.5 times more energy per 100g than Canned Vegetable Juice Cocktail. It has low energy density when compared to other foods. Canned Vegetable Juice Cocktail having very low energy density.

Which food has more nutrients per 300 calories - Broccoli or Canned Vegetable Juice Cocktail?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Canned Vegetable Juice Cocktail

17%

13%

70%

300 kcal ▼

Macro Nutrients

Broccolivs Canned Vegetable Juice Cocktail

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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3.37%3.26g

Fat

4.36%4.23g

3.26 gvs4.23 g

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

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3.14%1g

Saturated Fat

3.75%1.2g

1 gvs1.2 g

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

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34.7%0.56g

Omega 3

10.2%0.16g

0.56 gvs0.16 g

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

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2.54%0.43g

Omega 6

5.13%0.87g

0.43 gvs0.87 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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45%58.6g

Carbohydrate

40.6%52.8g

58.6 gvs52.8 g

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

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20.7%15g

Sugars

53.4%38.7g

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

15 gvs38.7 g

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

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8.28%6g

Fructose

26.3%19g

≤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 gvs19 g

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

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%4.32g

Glucose

%18.7g

4.32 gvs18.7 g

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

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%0.88g

Sucrose

%0.95g

0.88 gvs0.95 g

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

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60.4%23g

Fiber

18%6.8g

23 gvs6.8 g

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

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44.4%25g

Protein

22.6%12.7g

25 gvs12.7 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 Canned Vegetable Juice Cocktail

30.4%274μg

Vitamin A

53%477μg

RAE, retinol activity equivalents

274 μgvs477 μg

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

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52.2%0.63mg

Vitamin B1

57%0.68mg

Thiamine

0.63 mgvs0.68 mg

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

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79.4%1.03mg

Vitamin B2

34.6%0.45mg

Riboflavin

1.03 mgvs0.45 mg

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

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35.2%5.64mg

Vitamin B3

61.5%9.85mg

Niacin, nicotinic acid, niacinamide

5.64 mgvs9.85 mg

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

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101%5.06mg

Vitamin B5

68%3.4mg

Pantothenic acid

5.06 mgvs3.4 mg

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

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119%1.54mg

Vitamin B6

74.5%0.97mg

Pyridoxine

1.54 mgvs0.97 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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139%556μg

Vitamin B9

71.6%286μg

Folates and Folic Acid

556 μgvs286 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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875%787mg

Vitamin C

823%740mg

Ascorbic acid

787 mgvs740 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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46%6.9mg

Vitamin E

93%14mg

Tocopherols and Tocotrienols

6.9 mgvs14 mg

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

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747%896μg

Vitamin K

69.3%83μg

Phytomenadione or phylloquinone

896 μgvs83 μg

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

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Minerals

Broccolivs Canned Vegetable Juice Cocktail

41.5%415mg

Calcium

19%191mg

415 mgvs191 mg

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

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48%0.43mg

Copper

103%0.93mg

0.43 mgvs0.93 mg

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

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Fluoride

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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80.5%6.44mg

Iron

47.7%3.8mg

6.44 mgvs3.8 mg

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

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44%185mg

Magnesium

35.7%150mg

185 mgvs150 mg

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

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80.6%1.85mg

Manganese

47.4%1.1mg

1.85 mgvs1.1 mg

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

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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 .

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83%582mg

Phosphorus

37%259mg

582 mgvs259 mg

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

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82%2788mg

Potassium

74%2523mg

2788 mgvs2523 mg

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

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40%22μg

Selenium

4.96%2.73μg

22 μgvs2.73 μg

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

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19.4%291mg

Sodium

154%2305mg

291 mgvs2305 mg

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

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33%3.6mg

Zinc

15%1.64mg

3.6 mgvs1.64 mg

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

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21.3%788g

Water

34.7%1283g

788 gvs1283 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 Broccoli vs Canned Vegetable Juice Cocktail:

Raw Broccoli has 2.3 times more Vitamin B2, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 1.9 times more Vitamin B9 and 10.8 times more Vitamin K than Canned Vegetable Juice Cocktail.
While Canned Vegetable Juice Cocktail contains 1.7 times more Vitamin A, 1.7 times more Vitamin B3 and 2 times more Vitamin E than Raw Broccoli.
Both Raw Broccoli and Canned Vegetable Juice Cocktail have similar amounts of Vitamin B1 and Vitamin C per 300 kcal.
Both Raw Broccoli as well as Canned Vegetable Juice Cocktail have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Canned Vegetable Juice Cocktail:

Raw Broccoli has 2.2 times more Calcium, 1.7 times more Iron, 1.2 times more Magnesium, 1.7 times more Manganese, 2.2 times more Phosphorus, 8.1 times more Selenium and 2.2 times more Zinc than Canned Vegetable Juice Cocktail.
While Canned Vegetable Juice Cocktail contains 2.1 times more Copper, 7.9 times more Sodium and 1.6 times more Water than Raw Broccoli.
Both Raw Broccoli and Canned Vegetable Juice Cocktail have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Broccoli has 3.4 times more Omega 3, 3.4 times more Fiber and 2 times more Protein than Canned Vegetable Juice Cocktail.
While Canned Vegetable Juice Cocktail contains 1.3 times more Fat, 2 times more Omega 6, 2.6 times more Sugars and 3.2 times more Fructose than Raw Broccoli.
Both Raw Broccoli and Canned Vegetable Juice Cocktail have similar amounts of Energy, Saturated Fat and Carbohydrate per 300 kcal.
Both Raw Broccoli as well as Canned Vegetable Juice Cocktail have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

BroccoliVS Boiled BroccoliCanned Vegetable Juice CocktailVS Boiled BroccoliBroccoliVS Canned Mixed Vegetables with LiquidsCanned Vegetable Juice CocktailVS Canned Mixed Vegetables with Liquids

Compare Foods

Comparing Nutrients in 300 calories BroccoliVS Canned Vegetable Juice Cocktail

Weight per 300 calories

Which food has more nutrients per 300 calories - Broccoli or Canned Vegetable Juice Cocktail?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: