Comparing Nutrients in 1 kilogram Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	1%	2%	97%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	16% 460kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.3% 114g	41% 53.5g	130g per day for Men 19-50 years
Sugars	147% 107g	20.3% 14.7g	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	2.63% 1g	79% 30g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.25% 0.36mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	135% 1.75mg	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	235% 940μg	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	278% 250mg	759% 683mg	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	3.33% 0.5mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3% 30mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	40% 0.36mg	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	31.3% 2.5mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	36% 1220mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24% 881g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C vs Frozen Broccoli Spears:

• 1 kg of Frozen Broccoli Spears contains 11.4 times more Vitamin A, 24 times more Vitamin B1, 8.1 times more Vitamin B2, 12.8 times more Vitamin B3, 4 times more Vitamin B5, 5.5 times more Vitamin B6, more Vitamin B9, 2.7 times more Vitamin C, 27 times more Vitamin E and more Vitamin K than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• 1 kilogram of Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C vs Frozen Broccoli Spears:

• 1 kg of Frozen Broccoli Spears contains 13.7 times more Calcium, 2.8 times more Copper, 2.9 times more Iron, 3.2 times more Magnesium, 4.3 times more Manganese, 8.4 times more Phosphorus, 2 times more Potassium, 19 times more Selenium and 8.5 times more Zinc than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• Both Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C and Frozen Broccoli Spears contain similar levels of Water per one kilogram.
• 1 kilogram of Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C has 2.1 times more Carbohydrate and 7.3 times more Sugars than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 31.3 times more Omega 3, 30 times more Fiber and 23.5 times more Protein than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• 1 kilogram of Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C provide inadequate amounts of Omega 3, Fiber and Protein
• Both Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one kilogram.