Comparing Nutrients in 14 ounces Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	11%	0%	89%
Broccoli	27%	8%	65%

Macro Nutrients

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Broccoli	Recommended Dietary Allowance
Energy	3.56% 103kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.012% 0.004g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	NA	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	27.5% 20g	9.3% 6.75g	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	16% 11.5g	3.72% 2.7g	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	% 6.75g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0.4g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	27% 10.3g	38g per day for Men 19-50 years
Protein	5.17% 2.9g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.64% 0.1mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	53.4% 0.69mg	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	NA	62.5% 250μg	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	145% 131mg	393% 354mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Broccoli	Recommended Dietary Allowance
Calcium	1.6% 16mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	21.6% 0.19mg	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	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	5.35% 0.12mg	36.2% 0.83mg	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	2.27% 16mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	10% 372g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY vs Broccoli:

• Raw Broccoli contains 31 times more Vitamin A, more Vitamin B1, more Vitamin B2, 24.6 times more Vitamin B3, more Vitamin B6, 2.7 times more Vitamin C, more Vitamin E and 1016 times more Vitamin K than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY vs Broccoli:

• Raw Broccoli contains 11.8 times more Calcium, 5.4 times more Copper, 18.3 times more Iron, 7 times more Magnesium, 6.8 times more Manganese, 16.5 times more Phosphorus, 6.7 times more Potassium, more Selenium, 16.5 times more Sodium and 20.5 times more Zinc than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY and Raw Broccoli have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY has 3 times more Sugars and 4.3 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Energy, 3.7 times more Fiber and 3.9 times more Protein than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY and Raw Broccoli have similar amounts of Carbohydrate per 14 oz.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.