Comparing Nutrients in 1 kilogram Bottled Apple Juice VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Bottled Apple Juice	1%	3%	96%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Bottled Apple Juice	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	16% 460kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	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	87% 113g	24% 31g	130g per day for Men 19-50 years
Sugars	133% 96g	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	% 12.6g	% 1.5g	g per day for Men 19-50 years
Fiber	5.26% 2g	73.7% 28g	38g per day for Men 19-50 years
Protein	1.8% 1g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Bottled Apple Juice	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.56% 0.73mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	169% 2.2mg	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	178% 710μg	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	411% 370mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bottled Apple Juice	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	8% 80mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	83.3% 0.75mg	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	15% 1.2mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	165% 3.8mg	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	117% 820mg	700mg per day for Men 19-50 years
Potassium	29.7% 1010mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	24% 882g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Bottled Apple Juice VS Cooked Broccoli Raab per 1 kg

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

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

• 1 kg of Cooked Broccoli Raab contains more Vitamin A, 8 times more Vitamin B1, 8.2 times more Vitamin B2, 27.6 times more Vitamin B3, 9.1 times more Vitamin B5, 12.2 times more Vitamin B6, more Vitamin B9, 41.1 times more Vitamin C, 253 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 Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Cooked Broccoli Raab contains 14.8 times more Calcium, 6.3 times more Copper, 10.6 times more Iron, 5.4 times more Magnesium, 5.1 times more Manganese, 11.7 times more Phosphorus, 3.4 times more Potassium, 13 times more Selenium, 14 times more Sodium and 27 times more Zinc than Bottled Apple Juice.
• Both Bottled Apple Juice and Cooked Broccoli Raab 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 3.6 times more Carbohydrate, 15.5 times more Sugars and 23.9 times more Fructose than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 28.7 times more Omega 3, 14 times more Fiber and 38.3 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 Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.