Comparing Nutrients in 14 ounces Boiled Broccoli VS Cran Raspberry Juice Drink OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cran Raspberry Juice Drink OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	Boiled Broccoli	Cran Raspberry Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Energy	4.8% 139kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.012% 0.004g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	NA	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	62.4% 45.2g	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	4.05% 2.94g	23.5% 17g	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	% 1.94g	% 15.5g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 12.7g	g per day for Men 19-50 years
Fiber	34.5% 13g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	17% 9.45g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cran Raspberry Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	34% 306μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	0.64% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	0% 0mg	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	107% 429μg	3.97% 16μg	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	286% 258mg	120% 108mg	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	38.4% 5.75mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cran Raspberry Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Calcium	16% 159mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	3.97% 0.036mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	3.8% 0.087mg	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	38% 266mg	0.57% 3.97mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	2.1% 71.4mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	9.57% 354g	9.4% 347g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Cran Raspberry Juice Drink OCEAN SPRAY:

• Boiled and Drained Broccoli has 77 times more Vitamin A, more Vitamin B1, more Vitamin B2, 21.3 times more Vitamin B3, more Vitamin B6, 27 times more Vitamin B9, 2.4 times more Vitamin C, more Vitamin E and 1411 times more Vitamin K than Cran Raspberry Juice Drink OCEAN SPRAY.
• Both Boiled and Drained Broccoli as well as Cran Raspberry Juice Drink OCEAN SPRAY have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Cran Raspberry Juice Drink OCEAN SPRAY:

• Boiled and Drained Broccoli has 20 times more Calcium, 6.8 times more Copper, 16.8 times more Iron, 21 times more Magnesium, 8.8 times more Manganese, 67 times more Phosphorus, 16.3 times more Potassium, 16 times more Selenium, 2.9 times more Sodium and 22.5 times more Zinc than Cran Raspberry Juice Drink OCEAN SPRAY.
• Both Boiled and Drained Broccoli and Cran Raspberry Juice Drink OCEAN SPRAY have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 5.5 times more Fiber and 8.5 times more Protein than Cran Raspberry Juice Drink OCEAN SPRAY.
• While Cran Raspberry Juice Drink OCEAN SPRAY contains 1.4 times more Energy, 1.7 times more Carbohydrate, 8.2 times more Sugars and 5.8 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cran Raspberry Juice Drink OCEAN SPRAY have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.