Comparing Nutrients in 500 calories Cran Grape OCEAN SPRAYVS Frozen Chopped Broccoli

Weight per 500 calories

Cran Grape OCEAN SPRAY

926g

Frozen Chopped Broccoli

1923g

Cran Grape OCEAN SPRAY has 2.1 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Cran Grape OCEAN SPRAY or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Cran Grape OCEAN SPRAY

98%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

Cran Grape OCEAN SPRAYvs Frozen Chopped 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

5.75%5.58g

0 gvs5.58 g

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

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0.029%0.009g

Saturated Fat

2.64%0.85g

0.009 gvs0.85 g

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

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0%0g

Omega 3

126%2g

0 gvs2 g

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

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0%0g

Omega 6

3.5%0.6g

0 gvs0.6 g

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

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3.2%9.26mg

Cholesterol

0%0mg

9.26 mgvs0 mg

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

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94%122g

Carbohydrate

70.7%92g

122 gvs92 g

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

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161%117g

Sugars

36%26g

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

117 gvs26 g

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

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48.5%35g

Fructose

22%16g

≤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]

35 gvs16 g

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

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%33.3g

Glucose

%14.4g

33.3 gvs14.4 g

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

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%48g

Sucrose

48 gvsNA g

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

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14.6%5.56g

Fiber

152%57.7g

5.56 gvs57.7 g

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

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3.47%1.94g

Protein

96%54g

1.94 gvs54 g

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

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Vitamins

Cran Grape OCEAN SPRAYvs Frozen Chopped Broccoli

1.03%9.26μg

Vitamin A

111%1000μg

RAE, retinol activity equivalents

9.26 μgvs1000 μg

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

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0%0mg

Vitamin B1

85%1mg

Thiamine

0 mgvs1 mg

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

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0%0mg

Vitamin B2

142%1.85mg

Riboflavin

0 mgvs1.85 mg

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

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1.5%0.24mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

0.24 mgvs9.04 mg

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

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Vitamin B5

107%5.37mg

Pantothenic acid

NA mgvs5.37 mg

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

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0%0mg

Vitamin B6

192%2.5mg

Pyridoxine

0 mgvs2.5 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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9.26%37μg

Vitamin B9

322%1288μg

Folates and Folic Acid

37 μgvs1288 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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289%260mg

Vitamin C

1205%1085mg

Ascorbic acid

260 mgvs1085 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

156%23.5mg

Tocopherols and Tocotrienols

0 mgvs23.5 mg

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

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0.77%0.93μg

Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

0.93 μgvs1560 μg

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

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Minerals

Cran Grape OCEAN SPRAYvs Frozen Chopped Broccoli

2.78%27.8mg

Calcium

108%1077mg

27.8 mgvs1077 mg

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

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9.26%0.083mg

Copper

81%0.73mg

0.083 mgvs0.73 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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4.63%0.37mg

Iron

195%15.6mg

0.37 mgvs15.6 mg

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

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2.2%9.26mg

Magnesium

82.4%346mg

9.26 mgvs346 mg

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

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13.7%0.31mg

Manganese

246%5.65mg

0.31 mgvs5.65 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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2.65%18.5mg

Phosphorus

137%962mg

18.5 mgvs962 mg

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

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3%102mg

Potassium

120%4077mg

102 mgvs4077 mg

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

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0%0μg

Selenium

98%54μg

0 μgvs54 μg

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

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11.7%176mg

Sodium

30.8%462mg

176 mgvs462 mg

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

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2.53%0.28mg

Zinc

84%9.23mg

0.28 mgvs9.23 mg

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

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21.6%801g

Water

47.5%1759g

801 gvs1759 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 Cran Grape OCEAN SPRAY vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 108 times more Vitamin A, more Vitamin B1, more Vitamin B2, 37.5 times more Vitamin B3, more Vitamin B6, 34.8 times more Vitamin B9, 4.2 times more Vitamin C, more Vitamin E and 1684.4 times more Vitamin K than Cran Grape OCEAN SPRAY.
Both Cran Grape OCEAN SPRAY as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cran Grape OCEAN SPRAY vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 38.8 times more Calcium, 8.8 times more Copper, 42.1 times more Iron, 37.4 times more Magnesium, 18 times more Manganese, 51.9 times more Phosphorus, 40 times more Potassium, more Selenium, 2.6 times more Sodium, 33.2 times more Zinc and 2.2 times more Water than Cran Grape OCEAN SPRAY.

Comparison of macro-nutrients per 500 calories:

Cran Grape OCEAN SPRAY has 1.3 times more Carbohydrate, 4.5 times more Sugars and 2.2 times more Fructose than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains more Fat, more Omega 3, 10.4 times more Fiber and 27.8 times more Protein than Cran Grape OCEAN SPRAY.
Both Cran Grape OCEAN SPRAY and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
Both Cran Grape OCEAN SPRAY as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cran Grape OCEAN SPRAYVS Decaffeinated Instant CoffeeFrozen Chopped BroccoliVS Decaffeinated Instant CoffeeCran Grape OCEAN SPRAYVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 500 calories Cran Grape OCEAN SPRAYVS Frozen Chopped Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Cran Grape OCEAN SPRAY or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: