Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Fruit juice smoothie, NAKED JUICE, BLUE MACHINE

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Fruit juice smoothie, NAKED JUICE, BLUE MACHINE	2%	0%	98%

Macro Nutrients

	Frozen Chopped Broccoli	Fruit juice smoothie, NAKED JUICE, BLUE MACHINE	Recommended Dietary Allowance
Energy	3.56% 103kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0% 0g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	NA	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	51% 66g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	66% 48g	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	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	20% 11g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Fruit juice smoothie, NAKED JUICE, BLUE MACHINE	Recommended Dietary Allowance
Vitamin A	23% 206μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	331% 16.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	254% 3.3mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	413% 9.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	249% 224mg	110% 99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32.3% 4.84mg	149% 22.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Fruit juice smoothie, NAKED JUICE, BLUE MACHINE	Recommended Dietary Allowance
Calcium	22.2% 222mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	NA	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	NA	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	NA	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	NA	11mg per day for Men 19-50 years
Water	9.8% 363g	8.76% 324g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Fruit juice smoothie, NAKED JUICE, BLUE MACHINE:

• Frozen Chopped Broccoli, Unprepared has 2.3 times more Vitamin C than Fruit juice smoothie, NAKED JUICE, BLUE MACHINE.
• While Fruit juice smoothie, NAKED JUICE, BLUE MACHINE contains 17.7 times more Vitamin B3, 14.9 times more Vitamin B5, 6.4 times more Vitamin B6, more Vitamin B12 and 4.6 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Fruit juice smoothie, NAKED JUICE, BLUE MACHINE:

• Frozen Chopped Broccoli, Unprepared has more Calcium, 5.4 times more Iron, 1.4 times more Potassium and 6 times more Sodium than Fruit juice smoothie, NAKED JUICE, BLUE MACHINE.
• Both Frozen Chopped Broccoli, Unprepared and Fruit juice smoothie, NAKED JUICE, BLUE MACHINE have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Chopped Broccoli, Unprepared has 6.7 times more Protein than Fruit juice smoothie, NAKED JUICE, BLUE MACHINE.
• While Fruit juice smoothie, NAKED JUICE, BLUE MACHINE contains 2.7 times more Energy, 3.5 times more Carbohydrate and 8.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Fruit juice smoothie, NAKED JUICE, BLUE MACHINE have similar amounts of Fiber per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Fruit juice smoothie, NAKED JUICE, BLUE MACHINE have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.