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

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit Juice, Yellow	4%	3%	93%
Broccoli	27%	8%	65%

Macro Nutrients

	Passion-fruit Juice, Yellow	Broccoli	Recommended Dietary Allowance
Energy	8.2% 238kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0% 0g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.45% 0.42g	1.14% 0.19g	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	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	78% 56.6g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	27% 10.3g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Yellow	Broccoli	Recommended Dietary Allowance
Vitamin A	20.7% 187μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45.5% 2.27mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit Juice, Yellow	Broccoli	Recommended Dietary Allowance
Calcium	1.6% 16mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	21.6% 0.19mg	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	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	36.2% 0.83mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	32.5% 1103mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.03% 334g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Passion-fruit Juice, Yellow vs Broccoli:

• Raw Passion-fruit Juice, Yellow has 1.5 times more Vitamin A and 3.5 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin B1, 2.9 times more Vitamin B6, 7.9 times more Vitamin B9, 4.9 times more Vitamin C, 78 times more Vitamin E and 254 times more Vitamin K than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow and Raw Broccoli have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Passion-fruit Juice, Yellow as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Broccoli contains 11.8 times more Calcium, 2 times more Iron, 2.6 times more Phosphorus, 25 times more Selenium, 5.5 times more Sodium and 6.8 times more Zinc than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow and Raw Broccoli have similar amounts of Copper, Magnesium, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Passion-fruit Juice, Yellow has 1.8 times more Energy, 2.2 times more Carbohydrate and 8.4 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains more Omega 3, 13 times more Fiber and 4.2 times more Protein than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.