Comparing Nutrients in 14 ounces Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	2%	2%	96%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	8.5% 246kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	77.7% 56.4g	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	40.3% 29.2g	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	% 27g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	31.3% 12g	38g per day for Men 19-50 years
Protein	2.62% 1.47g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	53.4% 0.69mg	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	0% 0μg	93% 373μg	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	110% 99mg	301% 271mg	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	0% 0mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	16.7% 167mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	13.7% 548μg	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	12.4% 0.99mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	41.2% 0.95mg	44% 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	7.94% 55.6mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.07% 335g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium vs Frozen Broccoli Spears:

• 14 oz of Frozen Broccoli Spears contain more Vitamin A, 4.2 times more Vitamin B1, 7.6 times more Vitamin B2, 3.5 times more Vitamin B3, 5 times more Vitamin B5, 5.5 times more Vitamin B6, more Vitamin B9, 2.7 times more Vitamin C, more Vitamin E and 253.5 times more Vitamin K than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium.
• 14 ounces of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium vs Frozen Broccoli Spears:

• 14 oz of Frozen Broccoli Spears contain 2 times more Copper, 2.9 times more Iron, 1.6 times more Magnesium, 4.2 times more Phosphorus, 2.4 times more Potassium, more Selenium and 4.9 times more Zinc than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium and Frozen Broccoli Spears contain similar levels of Calcium, Manganese and Water per 14 ounces.
• 14 ounces of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium have 2.1 times more Energy, 2.8 times more Carbohydrate and 9.7 times more Sugars than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 25 times more Omega 3, 15 times more Fiber and 8.3 times more Protein than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium.
• 14 ounces of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium provide inadequate amounts of Omega 3, Fiber and Protein
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 14 ounces.