Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Orange-grapefruit juice, canned or bottled, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Frozen Chopped Broccoli	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	3.56% 103kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.33% 0.056g	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	31.4% 41g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	55.7% 40.4g	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	1.04% 0.4g	38g per day for Men 19-50 years
Protein	20% 11g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	23% 206μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	8.33% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	7.02% 0.091mg	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	128% 115mg	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	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	22.2% 222mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	33.5% 0.3mg	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	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	2.93% 0.067mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	18.4% 627mg	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	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.5% 352g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Orange-grapefruit juice, canned or bottled, unsweetened per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Broccoli versus 14 oz of Orange-grapefruit juice, canned or bottled, unsweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Orange-grapefruit juice, canned or bottled, unsweetened:

• 14 ounces of Frozen Chopped Broccoli have 8.7 times more Vitamin A, 3.2 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 5.7 times more Vitamin B6, 4.8 times more Vitamin B9, 1.9 times more Vitamin C, 8.7 times more Vitamin E and 811 times more Vitamin K than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Frozen Chopped Broccoli and Orange-grapefruit juice, canned or bottled, unsweetened provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin A, Vitamin B6, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Orange-grapefruit juice, canned or bottled, unsweetened:

• 14 ounces of Frozen Chopped Broccoli have 7 times more Calcium, 1.8 times more Iron, 1.8 times more Magnesium, 17.3 times more Manganese, 3.6 times more Phosphorus, 1.3 times more Potassium, 28 times more Selenium and 6.9 times more Zinc than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 14 oz of Orange-grapefruit juice, canned or bottled, unsweetened contain 2 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Orange-grapefruit juice, canned or bottled, unsweetened contain similar levels of Water per 14 ounces.
• 14 ounces of Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have 21 times more Omega 3, 30 times more Fiber and 4.7 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 14 oz of Orange-grapefruit juice, canned or bottled, unsweetened contain 2.2 times more Carbohydrate and 7.5 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Energy and Omega 6 in 14 ounces.