Comparing Nutrients in 100 calories Cran Grape OCEAN SPRAYVS Broccoli

Weight per 100 calories

Cran Grape OCEAN SPRAY

185g

Broccoli

294g

Cran Grape OCEAN SPRAY has 1.6 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Cran Grape OCEAN SPRAY or Broccoli?

Macros Ratio

Protein Fat Carbs

Cran Grape OCEAN SPRAY

98%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Cran Grape OCEAN SPRAYvs Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0%0g

Fat

1.12%1.1g

0 gvs1.1 g

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

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0.006%0.002g

Saturated Fat

1.05%0.34g

0.002 gvs0.34 g

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

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0%0g

Omega 3

11.6%0.19g

0 gvs0.19 g

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

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0%0g

Omega 6

0.85%0.14g

0 gvs0.14 g

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

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0.64%1.85mg

Cholesterol

0%0mg

1.85 mgvs0 mg

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

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18.7%24.4g

Carbohydrate

15%19.5g

24.4 gvs19.5 g

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

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32%23.3g

Sugars

6.9%5g

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

23.3 gvs5 g

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

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9.7%7.04g

Fructose

2.76%2g

≤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]

7.04 gvs2 g

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

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%6.67g

Glucose

%1.44g

6.67 gvs1.44 g

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

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%9.63g

Sucrose

%0.29g

9.63 gvs0.29 g

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

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2.92%1.1g

Fiber

20%7.65g

1.1 gvs7.65 g

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

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0.69%0.39g

Protein

15%8.3g

0.39 gvs8.3 g

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

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Vitamins

Cran Grape OCEAN SPRAYvs Broccoli

0.21%1.85μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

1.85 μgvs91 μg

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

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0%0mg

Vitamin B1

17.4%0.21mg

Thiamine

0 mgvs0.21 mg

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

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0%0mg

Vitamin B2

26.5%0.34mg

Riboflavin

0 mgvs0.34 mg

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

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0.3%0.048mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

0.048 mgvs1.88 mg

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

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Vitamin B5

33.7%1.7mg

Pantothenic acid

NA mgvs1.7 mg

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

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0%0mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0 mgvs0.51 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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1.85%7.4μg

Vitamin B9

46.3%185μg

Folates and Folic Acid

7.4 μgvs185 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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58%52mg

Vitamin C

292%262mg

Ascorbic acid

52 mgvs262 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

15.3%2.3mg

Tocopherols and Tocotrienols

0 mgvs2.3 mg

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

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0.15%0.19μg

Vitamin K

249%299μg

Phytomenadione or phylloquinone

0.19 μgvs299 μg

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

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Minerals

Cran Grape OCEAN SPRAYvs Broccoli

0.56%5.56mg

Calcium

14%138mg

5.56 mgvs138 mg

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

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1.85%0.017mg

Copper

16%0.14mg

0.017 mgvs0.14 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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0.93%0.074mg

Iron

27%2.15mg

0.074 mgvs2.15 mg

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

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0.44%1.85mg

Magnesium

14.7%61.8mg

1.85 mgvs61.8 mg

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

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2.74%0.063mg

Manganese

27%0.62mg

0.063 mgvs0.62 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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0.53%3.7mg

Phosphorus

27.7%194mg

3.7 mgvs194 mg

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

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0.6%20.4mg

Potassium

27.3%929mg

20.4 mgvs929 mg

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

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0%0μg

Selenium

13.4%7.35μg

0 μgvs7.35 μg

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

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2.35%35mg

Sodium

6.47%97mg

35 mgvs97 mg

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

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0.51%0.056mg

Zinc

11%1.2mg

0.056 mgvs1.2 mg

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

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4.33%160g

Water

7.1%263g

160 gvs263 g

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

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Lets compare vitamin content per 100 calories of Cran Grape OCEAN SPRAY vs Broccoli:

Raw Broccoli contains 49.2 times more Vitamin A, more Vitamin B1, more Vitamin B2, 39 times more Vitamin B3, more Vitamin B6, 25 times more Vitamin B9, 5 times more Vitamin C, more Vitamin E and 1613.6 times more Vitamin K than Cran Grape OCEAN SPRAY.
Both Cran Grape OCEAN SPRAY as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cran Grape OCEAN SPRAY vs Broccoli:

Raw Broccoli contains 24.9 times more Calcium, 8.6 times more Copper, 29 times more Iron, 33.4 times more Magnesium, 9.8 times more Manganese, 52.4 times more Phosphorus, 45.6 times more Potassium, more Selenium, 2.8 times more Sodium, 21.7 times more Zinc and 1.6 times more Water than Cran Grape OCEAN SPRAY.

Comparison of macro-nutrients per 100 calories:

Cran Grape OCEAN SPRAY has 1.2 times more Carbohydrate, 4.7 times more Sugars and 3.5 times more Fructose than Raw Broccoli.
While Raw Broccoli contains more Fat, 181.1 times more Saturated Fat, more Omega 3, 6.9 times more Fiber and 21.3 times more Protein than Cran Grape OCEAN SPRAY.
Both Cran Grape OCEAN SPRAY and Raw Broccoli have similar amounts of Energy per 100 kcal.
Both Cran Grape OCEAN SPRAY as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cran Grape OCEAN SPRAYVS Decaffeinated Instant CoffeeBroccoliVS Decaffeinated Instant CoffeeCran Grape OCEAN SPRAYVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 calories Cran Grape OCEAN SPRAYVS Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Cran Grape OCEAN SPRAY or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: