Comparing Nutrients in 1 kilogram Cran Grape OCEAN SPRAY VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cran Grape OCEAN SPRAY	2%	0%	98%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cran Grape OCEAN SPRAY	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	18.6% 540kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	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	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 132g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	174% 126g	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	52.4% 38g	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	% 36g	NA	g per day for Men 19-50 years
Sucrose	% 52g	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	79% 30g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Cran Grape OCEAN SPRAY	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.63% 0.26mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	10% 40μg	75% 300μg	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	312% 281mg	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

	Cran Grape OCEAN SPRAY	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	3% 30mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	47.8% 0.43mg	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	5% 0.4mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	141% 3.25mg	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	2.86% 20mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	3.24% 110mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	23.4% 865g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Cran Grape OCEAN SPRAY VS Boiled Spears Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Cran Grape OCEAN SPRAY versus 1 kg of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cran Grape OCEAN SPRAY vs Boiled Spears Frozen Broccoli:

• 1 kg of Boiled and Drained Spears Frozen Broccoli contains 51 times more Vitamin A, more Vitamin B1, more Vitamin B2, 17.6 times more Vitamin B3, more Vitamin B6, 7.5 times more Vitamin B9, 1.4 times more Vitamin C, more Vitamin E and 881 times more Vitamin K than Cran Grape OCEAN SPRAY.
• 1 kilogram of Cran Grape OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Cran Grape OCEAN SPRAY as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cran Grape OCEAN SPRAY vs Boiled Spears Frozen Broccoli:

• 1 kg of Boiled and Drained Spears Frozen Broccoli contains 17 times more Calcium, 4.8 times more Copper, 15.3 times more Iron, 20 times more Magnesium, 9.6 times more Manganese, 27.5 times more Phosphorus, 16.4 times more Potassium, more Selenium and 10 times more Zinc than Cran Grape OCEAN SPRAY.
• Both Cran Grape OCEAN SPRAY and Boiled Spears Frozen Broccoli contain similar levels of Water per one kilogram.
• 1 kilogram of Cran Grape OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cran Grape OCEAN SPRAY has 2.5 times more Carbohydrate and 8.6 times more Sugars than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains more Omega 3, 5 times more Fiber and 14.8 times more Protein than Cran Grape OCEAN SPRAY.
• 1 kilogram of Cran Grape OCEAN SPRAY provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cran Grape OCEAN SPRAY as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.