Comparing Nutrients in 1 kilogram White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	2%	0%	98%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17% 490kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	NA	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	NA	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	92% 120g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	158% 114g	18.6% 13.5g	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	67.6% 49g	11.4% 8.3g	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	% 45g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	79% 30g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	50% 28g	56g per day for Men 19-50 years

Vitamins

	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	168% 670μg	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	297% 267mg	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4% 40mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	42.2% 0.38mg	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	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	128% 2.94mg	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	4.3% 30mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	4.1% 140mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	23.8% 880g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 2.7 times more Vitamin B1, 1.6 times more Vitamin B2, 2.2 times more Vitamin B3, 2.6 times more Vitamin B6, 16.8 times more Vitamin B9, 2.1 times more Vitamin C, more Vitamin E and more Vitamin K than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• Both White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 14 times more Calcium, 4.2 times more Copper, 20.3 times more Iron, 9 times more Magnesium, 11.3 times more Manganese, 16.7 times more Phosphorus, 15.1 times more Potassium, 28 times more Selenium, 8 times more Sodium and 12 times more Zinc than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• Both White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY has 1.9 times more Energy, 2.5 times more Carbohydrate, 8.5 times more Sugars and 5.9 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5 times more Fiber and 12.8 times more Protein than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• Both White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.