Comparing Nutrients in 14 ounces Broccoli Raab VS White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	Broccoli Raab	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Energy	3% 87.3kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.012% 0.004g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	NA	1.6g per day for Men 19-50 years
Omega 6	0.68% 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	8.7% 11.3g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	62.5% 45.3g	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	0.93% 0.67g	27% 19.4g	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	% 0.4g	% 18g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 7.14g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	1.56% 0.87g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	15.3% 0.2mg	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	82.4% 329μg	3.97% 16μg	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	89% 80mg	118% 106mg	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	43% 6.43mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Calcium	43% 429mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	3.97% 0.036mg	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	106% 8.5mg	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	4.5% 0.1mg	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	41.4% 290mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	1.63% 55.6mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	9.93% 367g	9.44% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY:

• 14 ounces of Broccoli Raab have 131 times more Vitamin A, 8.1 times more Vitamin B1, 2.2 times more Vitamin B2, 5.8 times more Vitamin B3, 3.4 times more Vitamin B6, 20.8 times more Vitamin B9, more Vitamin E and more Vitamin K than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• While 14 oz of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY contain 1.3 times more Vitamin C than Raw Broccoli Raab.
• 14 ounces of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY:

• 14 ounces of Broccoli Raab have 27 times more Calcium, 4.7 times more Copper, 53.5 times more Iron, 11 times more Magnesium, 15.2 times more Manganese, 24.3 times more Phosphorus, 14 times more Potassium, 11 times more Sodium and 19.3 times more Zinc than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• Both Broccoli Raab and White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY contain similar levels of Water per 14 ounces.
• 14 ounces of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Raw Broccoli Raab as well as White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have 4.5 times more Fiber and 14.4 times more Protein than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• While 14 oz of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY contain 4.2 times more Carbohydrate, 30.1 times more Sugars and 28.8 times more Fructose than Raw Broccoli Raab.
• 14 ounces of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY provide inadequate amounts of Fiber and Protein
• Both Raw Broccoli Raab as well as White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY provide inadequate amounts of Energy in 14 ounces.