Comparing Nutrients in 1 kilogram Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	0%	0%	100%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	5.17% 150kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	41% 53.5g	130g per day for Men 19-50 years
Sugars	51.7% 37.5g	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	0% 0g	79% 30g	38g per day for Men 19-50 years
Protein	0% 0g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	272% 3.54mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	260% 41.7mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	416% 21mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	321% 4.17mg	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	140% 560μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	521% 12.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	278% 250mg	446% 401mg	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% 0mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	37.8% 0.34mg	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	0% 0mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	97% 2.23mg	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	1.43% 10mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	26% 962g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY versus 1 kg of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY has 4.4 times more Vitamin B2, 9.1 times more Vitamin B3, 7.6 times more Vitamin B5, 3.2 times more Vitamin B6 and more Vitamin B12 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, 18.3 times more Vitamin B1, more Vitamin B9, 1.6 times more Vitamin C, more Vitamin E and 881 times more Vitamin K than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• 1 kilogram of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin E and Vitamin K
• 1 kilogram of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY vs Cooked Chopped Frozen Broccoli:

• 1 kg of Boiled Chopped Frozen Broccoli contains more Calcium, 3.4 times more Copper, more Iron, 6.5 times more Magnesium, 7.7 times more Manganese, 49 times more Phosphorus, more Potassium and 28 times more Zinc than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• Both Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY and Cooked Chopped Frozen Broccoli contain similar levels of Water per one kilogram.
• 1 kilogram of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY has 2.6 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Omega 3, 1.4 times more Carbohydrate, more Fiber and more Protein than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• 1 kilogram of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.