Comparing Nutrients in 14 ounces Broccoli VS Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink	1%	0%	99%

Macro Nutrients

	Broccoli	Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink	Recommended Dietary Allowance
Energy	4.65% 135kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	119% 155g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	208% 151g	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	3.72% 2.7g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	20% 11g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	1096% 14.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	21.6% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	51.6% 2.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	74.5% 0.97mg	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	62.5% 250μg	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	393% 354mg	837% 753mg	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	20.6% 3.1mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink	Recommended Dietary Allowance
Calcium	18.7% 187mg	158% 1584mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	141% 1.27mg	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	36.2% 2.9mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	8.3% 0.19mg	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	37.4% 262mg	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	54.3% 1846mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.58% 354g	6.35% 235g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink:

• Raw Broccoli has 31 times more Vitamin A, more Vitamin B9, 8.7 times more Vitamin E and 1016 times more Vitamin K than Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink.
• While Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink contains 5.1 times more Vitamin B1, 30.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 2.1 times more Vitamin C than Raw Broccoli.
• Both Raw Broccoli and Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Broccoli as well as Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink:

• Raw Broccoli has 2.8 times more Iron, 4.4 times more Manganese, more Selenium, 1.3 times more Sodium, 3.4 times more Zinc and 1.5 times more Water than Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink.
• While Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink contains 8.5 times more Calcium, 6.5 times more Copper, 1.6 times more Magnesium, 1.7 times more Phosphorus and 1.5 times more Potassium than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has more Omega 3, 26 times more Fiber and 7.1 times more Protein than Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink.
• While Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink contains 4.5 times more Energy, 5.9 times more Carbohydrate and 22.4 times more Sugars than Raw Broccoli.
• Both Raw Broccoli as well as Frozen Concentrate With Juice And Pulp Breakfast Type Orange Drink have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.