Comparing Nutrients in 1 kilogram Bottled Apple Juice VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Bottled Apple Juice	1%	3%	96%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Bottled Apple Juice	Boiled Broccoli	Recommended Dietary Allowance
Energy	16% 460kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	133% 96g	19% 14g	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	79% 57.3g	10.2% 7.4g	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	% 26.3g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 12.6g	% 0.8g	g per day for Men 19-50 years
Fiber	5.26% 2g	87% 33g	38g per day for Men 19-50 years
Protein	1.8% 1g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Bottled Apple Juice	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.56% 0.73mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	154% 2mg	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	270% 1080μg	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	10% 9mg	721% 649mg	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	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bottled Apple Juice	Boiled Broccoli	Recommended Dietary Allowance
Calcium	8% 80mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	15% 1.2mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	84.3% 1.94mg	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	10% 70mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	29.7% 1010mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	24% 882g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Bottled Apple Juice VS Boiled Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Bottled Apple Juice versus 1 kg of Boiled Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Bottled Apple Juice vs Boiled Broccoli:

• 1 kg of Boiled and Drained Broccoli contains more Vitamin A, 3 times more Vitamin B1, 7.2 times more Vitamin B2, 7.6 times more Vitamin B3, 12.6 times more Vitamin B5, 11.1 times more Vitamin B6, more Vitamin B9, 72.1 times more Vitamin C, 145 times more Vitamin E and more Vitamin K than Bottled Apple Juice.
• 1 kilogram of Bottled Apple Juice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Bottled Apple Juice as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Bottled Apple Juice vs Boiled Broccoli:

• 1 kg of Boiled and Drained Broccoli contains 5 times more Calcium, 5.1 times more Copper, 5.6 times more Iron, 4.2 times more Magnesium, 2.6 times more Manganese, 9.6 times more Phosphorus, 2.9 times more Potassium, 16 times more Selenium, 10.3 times more Sodium and 22.5 times more Zinc than Bottled Apple Juice.
• Both Bottled Apple Juice and Boiled Broccoli contain similar levels of Water per one kilogram.
• 1 kilogram of Bottled Apple Juice lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bottled Apple Juice has 1.6 times more Carbohydrate, 6.9 times more Sugars and 7.7 times more Fructose than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 17 times more Omega 3, 16.5 times more Fiber and 23.8 times more Protein than Bottled Apple Juice.
• 1 kilogram of Bottled Apple Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Bottled Apple Juice as well as Boiled and Drained Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.