Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Apple Juice with Vitamin C, Ca and K

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Apple Juice with Vitamin C, Ca and K	1%	3%	96%

Macro Nutrients

	Frozen Chopped Broccoli	Apple Juice with Vitamin C, Ca and K	Recommended Dietary Allowance
Energy	3.56% 103kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	35% 45.6g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	52% 37.6g	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	4.54% 3.3g	31.2% 22.6g	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	% 2.98g	% 10.2g	g per day for Men 19-50 years
Sucrose	NA	% 4.76g	g per day for Men 19-50 years
Fiber	31.3% 12g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	20% 11g	0.85% 0.48g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Apple Juice with Vitamin C, Ca and K	Recommended Dietary Allowance
Vitamin A	23% 206μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	1.32% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	1.66% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	5.5% 0.071mg	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	66.5% 266μg	0% 0μg	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	249% 224mg	134% 120mg	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	32.3% 4.84mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Apple Juice with Vitamin C, Ca and K	Recommended Dietary Allowance
Calcium	22.2% 222mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	4.4% 0.04mg	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	40% 3.2mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	6.04% 0.14mg	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	28.3% 198mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.43% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Apple Juice with Vitamin C, Ca and K per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Broccoli versus 14 oz of Apple Juice with Vitamin C, Ca and K to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Apple Juice with Vitamin C, Ca and K:

• 14 ounces of Frozen Chopped Broccoli have more Vitamin A, 13.3 times more Vitamin B1, 6.4 times more Vitamin B2, 7 times more Vitamin B3, 5.7 times more Vitamin B5, 7.2 times more Vitamin B6, more Vitamin B9, 1.9 times more Vitamin C, 122 times more Vitamin E and more Vitamin K than Apple Juice with Vitamin C, Ca and K.
• 14 ounces of Apple Juice with Vitamin C, Ca and K have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Bottled Apple Juice with Vitamin C, Calcium and Potassium have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Apple Juice with Vitamin C, Ca and K:

• 14 ounces of Frozen Chopped Broccoli have 3.8 times more Copper, 6.2 times more Iron, 3.6 times more Magnesium, 8.4 times more Manganese, 5.6 times more Phosphorus, 28 times more Selenium and 12 times more Zinc than Apple Juice with Vitamin C, Ca and K.
• Both Frozen Chopped Broccoli and Apple Juice with Vitamin C, Ca and K contain similar levels of Calcium, Potassium and Water per 14 ounces.
• 14 ounces of Apple Juice with Vitamin C, Ca and K lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have 11.7 times more Omega 3, 10 times more Fiber and 23.4 times more Protein than Apple Juice with Vitamin C, Ca and K.
• While 14 oz of Bottled Apple Juice with Vitamin C, Calcium and Potassium contain 2.4 times more Carbohydrate, 7 times more Sugars and 6.9 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Apple Juice with Vitamin C, Ca and K provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Bottled Apple Juice with Vitamin C, Calcium and Potassium provide inadequate amounts of Energy and Omega 6 in 14 ounces.