Comparing Nutrients in 1 kilogram Apple Juice with Vitamin C, Ca and K VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Apple Juice with Vitamin C, Ca and K	1%	3%	96%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Apple Juice with Vitamin C, Ca and K	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	16.6% 480kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.4% 115g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	131% 95g	18.6% 13.5g	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	78.6% 57g	11.4% 8.3g	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	% 25.7g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	79% 30g	38g per day for Men 19-50 years
Protein	2.14% 1.2g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Apple Juice with Vitamin C, Ca and K	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	100% 1.3mg	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	168% 670μg	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	337% 303mg	627% 564mg	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	0.67% 0.1mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apple Juice with Vitamin C, Ca and K	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	70% 700mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	42.2% 0.38mg	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	16.3% 1.3mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	128% 2.94mg	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	13% 90mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	23.8% 879g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Apple Juice with Vitamin C, Ca and K VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Apple Juice with Vitamin C, Ca and K versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Apple Juice with Vitamin C, Ca and K vs Frozen Chopped Broccoli:

• 1 kg of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 13.3 times more Vitamin B1, 6.4 times more Vitamin B2, 7 times more Vitamin B3, 5.7 times more Vitamin B5, 7.2 times more Vitamin B6, more Vitamin B9, 1.9 times more Vitamin C, 122 times more Vitamin E and more Vitamin K than Bottled Apple Juice with Vitamin C, Calcium and Potassium.
• 1 kilogram of Apple Juice with Vitamin C, Ca and K have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Bottled Apple Juice with Vitamin C, Calcium and Potassium as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Apple Juice with Vitamin C, Ca and K vs Frozen Chopped Broccoli:

• 1 kilogram of Apple Juice with Vitamin C, Ca and K has 1.3 times more Calcium than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 3.8 times more Copper, 6.2 times more Iron, 3.6 times more Magnesium, 8.4 times more Manganese, 5.6 times more Phosphorus, 28 times more Selenium and 12 times more Zinc than Bottled Apple Juice with Vitamin C, Calcium and Potassium.
• Both Apple Juice with Vitamin C, Ca and K and Frozen Chopped Broccoli contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Apple Juice with Vitamin C, Ca and K lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Apple Juice with Vitamin C, Ca and K has 2.4 times more Carbohydrate, 7 times more Sugars and 6.9 times more Fructose than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 11.7 times more Omega 3, 10 times more Fiber and 23.4 times more Protein than Bottled Apple Juice with Vitamin C, Calcium and Potassium.
• 1 kilogram of Apple Juice with Vitamin C, Ca and K provide inadequate amounts of Omega 3, Fiber and Protein
• Both Bottled Apple Juice with Vitamin C, Calcium and Potassium as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.