Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Energy	3.83% 111kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	40% 51.8g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	62.7% 45.5g	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	NA	23% 16.7g	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	NA	% 12.6g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	31.3% 12g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	22% 12.3g	4.47% 2.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	8.26% 1.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	24.4% 0.32mg	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	55.6% 222μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	91% 2.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	177% 159mg	27.3% 24.6mg	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	35% 5.24mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	26.8% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Calcium	13% 131mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	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	30.3% 2.42mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	234% 5.4mg	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	27.8% 194mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.73% 360g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 14 ounces of Cooked Chopped Frozen Broccoli have 2.4 times more Vitamin A, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6, 3.3 times more Vitamin B9, 6.5 times more Vitamin C, 7.3 times more Vitamin E and 10.9 times more Vitamin K than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 14 oz of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide similar amounts of Vitamin B1 and Vitamin B2 per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 14 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.8 times more Calcium, 1.8 times more Iron, 3.1 times more Phosphorus and 3.5 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 14 oz of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 1.4 times more Copper and 6.1 times more Manganese than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain similar levels of Magnesium, Potassium and Water per 14 ounces.
• 14 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Calcium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 2.2 times more Omega 3, 5 times more Fiber and 4.9 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 14 oz of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 2.4 times more Carbohydrate and 7.8 times more Sugars than Boiled Chopped Frozen Broccoli.
• 14 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled Chopped Frozen Broccoli as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide inadequate amounts of Energy and Omega 6 in 14 ounces.