Comparing Nutrients in 14 ounces Cran Grape OCEAN SPRAY VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cran Grape OCEAN SPRAY	2%	0%	98%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cran Grape OCEAN SPRAY	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	7.4% 214kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.012% 0.004g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52.2g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	69% 50g	8.05% 5.83g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	21% 15g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 14.3g	NA	g per day for Men 19-50 years
Sucrose	% 20.6g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	1.5% 0.83g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cran Grape OCEAN SPRAY	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.64% 0.1mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	177% 159mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Grape OCEAN SPRAY	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.2% 12mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	15% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	2% 0.16mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	38.5% 0.89mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1.13% 7.94mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	1.3% 43.7mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.28% 343g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cran Grape OCEAN SPRAY vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 51 times more Vitamin A, more Vitamin B1, more Vitamin B2, 17.6 times more Vitamin B3, more Vitamin B6, 14 times more Vitamin B9, 1.4 times more Vitamin C, more Vitamin E and 881 times more Vitamin K than Cran Grape OCEAN SPRAY.
• Both Cran Grape OCEAN SPRAY as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cran Grape OCEAN SPRAY vs Cooked Chopped Frozen Broccoli:

• Cran Grape OCEAN SPRAY has 1.7 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 11 times more Calcium, 3.8 times more Copper, 15.3 times more Iron, 13 times more Magnesium, 6.6 times more Manganese, 24.5 times more Phosphorus, 12.9 times more Potassium, more Selenium and 9.3 times more Zinc than Cran Grape OCEAN SPRAY.
• Both Cran Grape OCEAN SPRAY and Boiled Chopped Frozen Broccoli have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cran Grape OCEAN SPRAY has 1.9 times more Energy, 2.5 times more Carbohydrate and 8.6 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Omega 3, 5 times more Fiber and 14.8 times more Protein than Cran Grape OCEAN SPRAY.
• Both Cran Grape OCEAN SPRAY as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.