Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	5%	6%	89%

Macro Nutrients

	Frozen Chopped Broccoli	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Recommended Dietary Allowance
Energy	3.56% 103kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	2.17% 0.37g	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% 45.7g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	55.6% 40.3g	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	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	% 2.98g	% 8.93g	g per day for Men 19-50 years
Sucrose	NA	% 14.3g	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	20% 11g	4.47% 2.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Recommended Dietary Allowance
Vitamin A	23% 206μg	31% 278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	7.94% 0.1mg	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	14% 55.6μg	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	138% 124mg	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	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Recommended Dietary Allowance
Calcium	22.2% 222mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	17.6% 0.16mg	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	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	13% 0.3mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.36% 346g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD:

• Frozen Chopped Broccoli, Unprepared has 5 times more Vitamin B6, 4.8 times more Vitamin B9, 1.8 times more Vitamin C, 2.9 times more Vitamin E and 16.2 times more Vitamin K than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• While Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD contains 1.3 times more Vitamin A than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD:

• Frozen Chopped Broccoli, Unprepared has 8 times more Calcium, 2.1 times more Iron, 2 times more Magnesium, 3.9 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium, 9.3 times more Selenium, 8 times more Sodium and 8 times more Zinc than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• Both Frozen Chopped Broccoli, Unprepared and Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Chopped Broccoli, Unprepared has 5.5 times more Omega 3, 5 times more Fiber and 4.5 times more Protein than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• While Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD contains 1.9 times more Energy, 2.4 times more Carbohydrate, 7.5 times more Sugars and 5.2 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.