Comparing Nutrients in 500 calories Frozen Concentrate Fruit Punch DrinkVS Boiled Broccoli

Weight per 500 calories

Frozen Concentrate Fruit Punch Drink

309g

Boiled Broccoli

1429g

Frozen Concentrate Fruit Punch Drink has 4.6 times more energy per 100g than Boiled Broccoli. It has above average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Frozen Concentrate Fruit Punch Drink or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Frozen Concentrate Fruit Punch Drink

100%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Frozen Concentrate Fruit Punch Drinkvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0%0g

Fat

6.04%5.86g

0 gvs5.86 g

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

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0.029%0.009g

Saturated Fat

3.53%1.13g

0.009 gvs1.13 g

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

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0.39%0.006g

Omega 3

106%1.7g

0.006 gvs1.7 g

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

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0.091%0.015g

Omega 6

4.3%0.73g

0.015 gvs0.73 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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98%128g

Carbohydrate

79%103g

128 gvs103 g

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

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Sugars

27.4%20g

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

NA gvs20 g

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

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Fructose

14.6%10.6g

≤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]

NA gvs10.6 g

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

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Glucose

%7g

NA gvs7 g

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

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Sucrose

%1.14g

NA gvs1.14 g

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

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3.25%1.23g

Fiber

124%47g

1.23 gvs47 g

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

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1.1%0.62g

Protein

60.7%34g

0.62 gvs34 g

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

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Vitamins

Frozen Concentrate Fruit Punch Drinkvs Boiled Broccoli

0.69%6.17μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

6.17 μgvs1100 μg

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

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8.74%0.1mg

Vitamin B1

75%0.9mg

Thiamine

0.1 mgvs0.9 mg

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

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11%0.14mg

Vitamin B2

135%1.76mg

Riboflavin

0.14 mgvs1.76 mg

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

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1.43%0.23mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

0.23 mgvs7.9 mg

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

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1.73%0.086mg

Vitamin B5

176%8.8mg

Pantothenic acid

0.086 mgvs8.8 mg

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

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5%0.065mg

Vitamin B6

220%2.86mg

Pyridoxine

0.065 mgvs2.86 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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2.3%9.26μg

Vitamin B9

386%1543μg

Folates and Folic Acid

9.26 μgvs1543 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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534%480mg

Vitamin C

1030%927mg

Ascorbic acid

480 mgvs927 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

NA mgvs20.7 mg

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

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Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

NA μgvs2016 μg

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

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Minerals

Frozen Concentrate Fruit Punch Drinkvs Boiled Broccoli

2.47%24.7mg

Calcium

57%571mg

24.7 mgvs571 mg

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

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31%0.28mg

Copper

97%0.87mg

0.28 mgvs0.87 mg

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

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Fluoride

1.43%57μg

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

NA μgvs57 μg

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

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11.6%0.93mg

Iron

120%9.57mg

0.93 mgvs9.57 mg

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

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4.4%18.5mg

Magnesium

71.4%300mg

18.5 mgvs300 mg

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

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48.3%1.1mg

Manganese

120%2.77mg

1.1 mgvs2.77 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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0.88%6.17mg

Phosphorus

137%957mg

6.17 mgvs957 mg

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

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4%136mg

Potassium

123%4186mg

136 mgvs4186 mg

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

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0%0μg

Selenium

41.6%23μg

0 μgvs23 μg

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

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1.65%24.7mg

Sodium

39%586mg

24.7 mgvs586 mg

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

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1.96%0.22mg

Zinc

58.4%6.43mg

0.22 mgvs6.43 mg

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

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4.85%180g

Water

34.5%1275g

180 gvs1275 g

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

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Lets compare vitamin content per 500 calories of Frozen Concentrate Fruit Punch Drink vs Boiled Broccoli:

Boiled and Drained Broccoli contains 178.2 times more Vitamin A, 8.6 times more Vitamin B1, 12.4 times more Vitamin B2, 34.6 times more Vitamin B3, 101.8 times more Vitamin B5, 44.1 times more Vitamin B6, 166.6 times more Vitamin B9 and 1.9 times more Vitamin C than Frozen Concentrate Fruit Punch Drink.
Both Frozen Concentrate Fruit Punch Drink as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Frozen Concentrate Fruit Punch Drink vs Boiled Broccoli:

Boiled and Drained Broccoli contains 23.1 times more Calcium, 3.1 times more Copper, 10.3 times more Iron, 16.2 times more Magnesium, 2.5 times more Manganese, 155.1 times more Phosphorus, 30.8 times more Potassium, more Selenium, 23.7 times more Sodium, 29.8 times more Zinc and 7.1 times more Water than Frozen Concentrate Fruit Punch Drink.

Comparison of macro-nutrients per 500 calories:

Frozen Concentrate Fruit Punch Drink has 1.2 times more Carbohydrate than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains more Fat, 275.4 times more Omega 3, 38.2 times more Fiber and 55.1 times more Protein than Frozen Concentrate Fruit Punch Drink.
Both Frozen Concentrate Fruit Punch Drink and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
Both Frozen Concentrate Fruit Punch Drink as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen Concentrate Fruit Punch DrinkVS Prepared With Water Frozen Concentrate Fruit Punch DrinkBoiled BroccoliVS Prepared With Water Frozen Concentrate Fruit Punch DrinkFrozen Concentrate Fruit Punch DrinkVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Frozen Concentrate Fruit Punch DrinkVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Frozen Concentrate Fruit Punch Drink or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: