Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	1%	2%	97%

Macro Nutrients

	Frozen Broccoli Spears	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Recommended Dietary Allowance
Energy	3.97% 115kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.61% 0.1g	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	34.7% 45g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	58.5% 42.4g	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	NA	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	NA	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	21.7% 12g	0.92% 0.52g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Recommended Dietary Allowance
Vitamin A	25% 226μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	0.99% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	9.77% 0.13mg	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	93% 373μg	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	301% 271mg	110% 99mg	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	35.7% 5.36mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Recommended Dietary Allowance
Calcium	16.3% 163mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	5.73% 0.052mg	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	35.7% 2.86mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	10.4% 0.24mg	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	33.5% 234mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	9.7% 359g	9.45% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C:

• 14 ounces of Frozen Broccoli Spears have 11.4 times more Vitamin A, 24 times more Vitamin B1, 8.1 times more Vitamin B2, 12.8 times more Vitamin B3, 4 times more Vitamin B5, 5.5 times more Vitamin B6, more Vitamin B9, 2.7 times more Vitamin C, 27 times more Vitamin E and more Vitamin K than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• 14 ounces of Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C:

• 14 ounces of Frozen Broccoli Spears have 13.7 times more Calcium, 2.8 times more Copper, 2.9 times more Iron, 3.2 times more Magnesium, 4.3 times more Manganese, 8.4 times more Phosphorus, 2 times more Potassium, 19 times more Selenium and 8.5 times more Zinc than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• Both Frozen Broccoli Spears and Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C contain similar levels of Water per 14 ounces.
• 14 ounces of Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have 31.3 times more Omega 3, 30 times more Fiber and 23.5 times more Protein than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• While 14 oz of Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C contain 2.1 times more Carbohydrate and 7.3 times more Sugars than Frozen Broccoli Spears.
• 14 ounces of Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Broccoli Spears as well as Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C provide inadequate amounts of Energy and Omega 6 in 14 ounces.