Comparing Nutrients in 14 ounces Passion-fruit Juice, Yellow VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit Juice, Yellow	4%	3%	93%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Passion-fruit Juice, Yellow	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	8.2% 238kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	0% 0g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2.45% 0.42g	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	44% 57.4g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	78% 56.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	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	4.75% 2.66g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Yellow	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	20.7% 187μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	7.94% 31.8μg	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	80.3% 72.2mg	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	0.26% 0.04mg	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

	Passion-fruit Juice, Yellow	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.6% 16mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	16% 0.14mg	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	18% 1.43mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	14% 99mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	32.5% 1103mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.03% 334g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Passion-fruit Juice, Yellow VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Passion-fruit Juice, Yellow 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 Passion-fruit Juice, Yellow vs Frozen Broccoli Spears:

• 14 ounces of Passion-fruit Juice, Yellow have 4.8 times more Vitamin B3 than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain more Vitamin B1, 2.9 times more Vitamin B6, 11.8 times more Vitamin B9, 3.8 times more Vitamin C, 135 times more Vitamin E and 253.5 times more Vitamin K than Raw Passion-fruit Juice, Yellow.
• Both Passion-fruit Juice, Yellow and Frozen Broccoli Spears provide similar amounts of Vitamin A and Vitamin B2 per 14 ounces.
• 14 ounces of Passion-fruit Juice, Yellow have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• Both Raw Passion-fruit Juice, Yellow as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Passion-fruit Juice, Yellow vs Frozen Broccoli Spears:

• 14 ounces of Passion-fruit Juice, Yellow have 1.4 times more Copper than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 10.3 times more Calcium, 2 times more Iron, 2.4 times more Phosphorus, 19 times more Selenium and 5.7 times more Zinc than Raw Passion-fruit Juice, Yellow.
• Both Passion-fruit Juice, Yellow and Frozen Broccoli Spears contain similar levels of Magnesium, Potassium and Water per 14 ounces.
• 14 ounces of Passion-fruit Juice, Yellow lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Passion-fruit Juice, Yellow have 2.1 times more Energy, 2.7 times more Carbohydrate and 9.7 times more Sugars than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain more Omega 3, 15 times more Fiber and 4.6 times more Protein than Raw Passion-fruit Juice, Yellow.
• 14 ounces of Passion-fruit Juice, Yellow provide inadequate amounts of Omega 3, Fiber and Protein
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Passion-fruit Juice, Yellow as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 14 ounces.