Comparing Nutrients in 14 ounces Fresh Orange juice VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Fresh Orange juice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	6.16% 179kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	14.6% 19g	130g per day for Men 19-50 years
Sugars	46% 33.3g	7.4% 5.36g	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	11.6% 8.4g	4.54% 3.3g	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	% 7.2g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 16.4g	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	4.96% 2.78g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	29.8% 119μg	66.5% 266μg	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	220% 198mg	249% 224mg	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	1.06% 0.16mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	16.8% 0.15mg	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	9.92% 0.79mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	50.7% 1.17mg	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	9.64% 67.5mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.47% 350g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Fresh Orange juice versus 14 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Fresh Orange juice vs Frozen Chopped Broccoli:

• 14 ounces of Fresh Orange juice have 1.7 times more Vitamin B1 than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 5.2 times more Vitamin A, 3.2 times more Vitamin B2, 1.5 times more Vitamin B5, 3.3 times more Vitamin B6, 2.2 times more Vitamin B9, 30.5 times more Vitamin E and 811 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Frozen Chopped Broccoli provide similar amounts of Vitamin B3 and Vitamin C per 14 ounces.
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Orange juice as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Fresh Orange juice vs Frozen Chopped Broccoli:

• 14 oz of Frozen Chopped Broccoli, Unprepared contain 5.1 times more Calcium, 4.1 times more Iron, 1.6 times more Magnesium, 21 times more Manganese, 2.9 times more Phosphorus, 28 times more Selenium and 9.6 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Frozen Chopped Broccoli contain similar levels of Copper, Potassium and Water per 14 ounces.
• 14 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Fresh Orange juice have 2.2 times more Carbohydrate, 6.2 times more Sugars and 2.6 times more Fructose than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 9.5 times more Omega 3, 15 times more Fiber and 4 times more Protein than Raw Orange juice.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Orange juice as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in 14 ounces.