Comparing Nutrients in 1 kilogram Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.	0%	3%	97%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.	Boiled Broccoli	Recommended Dietary Allowance
Energy	59.3% 1720kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	10.8% 1.83g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	330% 429g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	161% 117g	19% 14g	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	10.2% 7.4g	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	5.26% 2g	87% 33g	38g per day for Men 19-50 years
Protein	1.8% 1g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	352% 4.2mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	154% 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	75% 300μg	270% 1080μg	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	2701% 2431mg	721% 649mg	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	20% 3mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.	Boiled Broccoli	Recommended Dietary Allowance
Calcium	130% 1300mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	32.5% 2.6mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	84.3% 1.94mg	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	109% 760mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	128% 4350mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	15% 552g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. vs Boiled Broccoli:

• Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. has 6.7 times more Vitamin B1 and 3.7 times more Vitamin C than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, more Vitamin B3, 24.6 times more Vitamin B5, more Vitamin B6, 3.6 times more Vitamin B9, 4.8 times more Vitamin E and 705.5 times more Vitamin K than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate..
• Both Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 1 kg.
• Both Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. vs Boiled Broccoli:

• Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. has 3.3 times more Calcium and 1.5 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Copper, 2.6 times more Iron, 10.5 times more Magnesium, 6.9 times more Manganese, 5.3 times more Selenium, 1.7 times more Sodium, 7.5 times more Zinc and 1.6 times more Water than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate..
• Both Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. and Boiled and Drained Broccoli have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. has 4.9 times more Energy, 3.6 times more Omega 6, 6 times more Carbohydrate and 8.4 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 8.5 times more Omega 3, 16.5 times more Fiber and 23.8 times more Protein than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate..
• Both Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.