Comparing Nutrients in 500 calories Boiled BroccoliVS Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY

Weight per 500 calories

Boiled Broccoli

1429g

Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY

3333g

Boiled Broccoli has 2.3 times more energy per 100g than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY. It has low energy density when compared to other foods. Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY having very low energy density.

Which food has more nutrients per 500 calories - Boiled Broccoli or Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY

100%

500 kcal ▼

Macro Nutrients

Boiled Broccolivs Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY

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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6.04%5.86g

Fat

0%0g

5.86 gvs0 g

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

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3.53%1.13g

Saturated Fat

0%0g

1.13 gvs0 g

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

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106%1.7g

Omega 3

0%0g

1.7 gvs0 g

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

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4.3%0.73g

Omega 6

0%0g

0.73 gvs0 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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79%103g

Carbohydrate

96%125g

103 gvs125 g

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

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27.4%20g

Sugars

172%125g

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

20 gvs125 g

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

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14.6%10.6g

Fructose

≤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]

10.6 gvsNA g

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

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%7g

Glucose

7 gvsNA g

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

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%1.14g

Sucrose

1.14 gvsNA g

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

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124%47g

Fiber

0%0g

47 gvs0 g

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

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60.7%34g

Protein

0%0g

34 gvs0 g

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

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Vitamins

Boiled Broccolivs Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY

122%1100μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1100 μgvs0 μg

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

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75%0.9mg

Vitamin B1

8.33%0.1mg

Thiamine

0.9 mgvs0.1 mg

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

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135%1.76mg

Vitamin B2

908%12mg

Riboflavin

1.76 mgvs12 mg

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

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49.4%7.9mg

Vitamin B3

868%139mg

Niacin, nicotinic acid, niacinamide

7.9 mgvs139 mg

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

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176%8.8mg

Vitamin B5

1387%69.3mg

Pantothenic acid

8.8 mgvs69.3 mg

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

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220%2.86mg

Vitamin B6

1069%14mg

Pyridoxine

2.86 mgvs14 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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386%1543μg

Vitamin B9

0%0μg

Folates and Folic Acid

1543 μgvs0 μg

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

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0%0μg

Vitamin B12

1736%41.7μg

Cobalamin

0 μgvs41.7 μg

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

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1030%927mg

Vitamin C

926%833mg

Ascorbic acid

927 mgvs833 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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138%20.7mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

20.7 mgvs0 mg

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

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1680%2016μg

Vitamin K

2.78%3.33μg

Phytomenadione or phylloquinone

2016 μgvs3.33 μg

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

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Minerals

Boiled Broccolivs Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY

57%571mg

Calcium

0%0mg

571 mgvs0 mg

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

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97%0.87mg

Copper

37%0.33mg

0.87 mgvs0.33 mg

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

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1.43%57μg

Fluoride

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

57 μgvsNA μg

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

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120%9.57mg

Iron

0%0mg

9.57 mgvs0 mg

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

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71.4%300mg

Magnesium

16%66.7mg

300 mgvs66.7 mg

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

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120%2.77mg

Manganese

42%0.97mg

2.77 mgvs0.97 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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137%957mg

Phosphorus

4.76%33.3mg

957 mgvs33.3 mg

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

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123%4186mg

Potassium

0%0mg

4186 mgvs0 mg

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

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41.6%23μg

Selenium

0%0μg

23 μgvs0 μg

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

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39%586mg

Sodium

46.7%700mg

586 mgvs700 mg

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

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58.4%6.43mg

Zinc

3.03%0.33mg

6.43 mgvs0.33 mg

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

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34.5%1275g

Water

86.6%3206g

1275 gvs3206 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 Boiled Broccoli vs Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY:

Boiled and Drained Broccoli has more Vitamin A, 9 times more Vitamin B1, more Vitamin B9, more Vitamin E and 604.7 times more Vitamin K than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
While Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY contains 6.7 times more Vitamin B2, 17.6 times more Vitamin B3, 7.9 times more Vitamin B5, 4.9 times more Vitamin B6 and more Vitamin B12 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY have similar amounts of Vitamin C per 500 kcal.
Both Boiled and Drained Broccoli as well as Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY:

Boiled and Drained Broccoli has more Calcium, 2.6 times more Copper, more Iron, 4.5 times more Magnesium, 2.9 times more Manganese, 28.7 times more Phosphorus, more Potassium, more Selenium and 19.3 times more Zinc than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
While Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY contains 2.5 times more Water than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Broccoli has more Fat, more Omega 3, more Fiber and more Protein than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
While Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY contains 6.3 times more Sugars than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled and Drained Broccoli as well as Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliCranberry Energy Juice Drink Cran-Energy OCEAN SPRAYVS Frozen Chopped BroccoliBoiled BroccoliVS Orange Mango FUZE, Fortified With Vitamins A, C, E, B6Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAYVS Orange Mango FUZE, Fortified With Vitamins A, C, E, B6

Compare Foods

Comparing Nutrients in 500 calories Boiled BroccoliVS Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Broccoli or Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: