Comparing Nutrients in 1 kilogram White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	2%	0%	98%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	17% 490kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	NA	126% 2g	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	24% 31g	130g per day for Men 19-50 years
Sugars	158% 114g	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	67.6% 49g	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	% 45g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 18g	% 1.5g	g per day for Men 19-50 years
Fiber	15.8% 6g	73.7% 28g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	10% 40μg	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	297% 267mg	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% 0mg	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

	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	4% 40mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	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	5% 0.4mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	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	4.3% 30mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	4.1% 140mg	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% 30mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	23.8% 880g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY 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 White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY vs Cooked Broccoli Raab:

• 1 kg of Cooked Broccoli Raab contains 227 times more Vitamin A, 8.5 times more Vitamin B1, 2.3 times more Vitamin B2, 9.6 times more Vitamin B3, 4.4 times more Vitamin B6, 17.8 times more Vitamin B9, 1.4 times more Vitamin C, more Vitamin E and more Vitamin K than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• 1 kilogram of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Cooked Broccoli Raab contains 29.5 times more Calcium, 8.3 times more Copper, 31.8 times more Iron, 13.5 times more Magnesium, 14.6 times more Manganese, 27.3 times more Phosphorus, 24.5 times more Potassium, 13 times more Selenium, 18.7 times more Sodium and 13.5 times more Zinc than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• Both White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY and Cooked Broccoli Raab contain similar levels of Water per one kilogram.
• 1 kilogram of White Cranberry Strawberry Flavored Juice Drink 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 White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY has 3.8 times more Carbohydrate, 18.4 times more Sugars and 20.4 times more Fructose than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 4.7 times more Fiber and 17.4 times more Protein than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• 1 kilogram of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY provide inadequate amounts of Fiber and Protein
• Both White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY as well as Cooked Broccoli Raab provide inadequate amounts of Energy in one kilogram.