Comparing Nutrients in 14 ounces Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	7.66% 222kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	62.7% 45.5g	8.05% 5.83g	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	23% 16.7g	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	% 12.6g	NA	g per day for Men 19-50 years
Sucrose	% 16g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	4.47% 2.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.26% 1.32mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	39.7% 0.52mg	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	17% 67.5μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	91% 2.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.3% 24.6mg	177% 159mg	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	4.76% 0.71mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.8% 32μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	15% 0.13mg	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	17% 1.35mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	38.5% 0.89mg	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	9.07% 63.5mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.2% 340g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have more Vitamin B12 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 2.4 times more Vitamin A, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6, 3.3 times more Vitamin B9, 6.5 times more Vitamin C, 7.3 times more Vitamin E and 10.9 times more Vitamin K than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin B2 per 14 ounces.
• 14 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin E
• 14 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have 1.4 times more Copper, 6.1 times more Manganese and 1.2 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.8 times more Calcium, 1.8 times more Iron, 3.1 times more Phosphorus and 3.5 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Calcium and Zinc
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have 2.4 times more Carbohydrate and 7.8 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 2.2 times more Omega 3, 5 times more Fiber and 4.9 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• 14 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide inadequate amounts of Omega 3, Fiber and Protein
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in 14 ounces.