Comparing Nutrients in 1 kilogram Boiled Broccoli VS Bottled Apple Juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Bottled Apple Juice	1%	3%	96%

Macro Nutrients

	Boiled Broccoli	Bottled Apple Juice	Recommended Dietary Allowance
Energy	12% 350kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	87% 113g	130g per day for Men 19-50 years
Sugars	19% 14g	133% 96g	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	10.2% 7.4g	79% 57.3g	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	% 4.9g	% 26.3g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 12.6g	g per day for Men 19-50 years
Fiber	87% 33g	5.26% 2g	38g per day for Men 19-50 years
Protein	42.5% 24g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Bottled Apple Juice	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	4.56% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	14% 0.18mg	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	270% 1080μg	0% 0μg	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	721% 649mg	10% 9mg	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	97% 14.5mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Bottled Apple Juice	Recommended Dietary Allowance
Calcium	40% 400mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	13.3% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	32% 0.74mg	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	96% 670mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	29.7% 1010mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	24% 893g	24% 882g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Bottled Apple Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Bottled Apple Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Bottled Apple Juice:

• 1 kilogram of Boiled Broccoli has more Vitamin A, 3 times more Vitamin B1, 7.2 times more Vitamin B2, 7.6 times more Vitamin B3, 12.6 times more Vitamin B5, 11.1 times more Vitamin B6, more Vitamin B9, 72.1 times more Vitamin C, 145 times more Vitamin E and more Vitamin K than Bottled Apple Juice.
• 1 kilogram of Bottled Apple Juice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Bottled Apple Juice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Bottled Apple Juice:

• 1 kilogram of Boiled Broccoli has 5 times more Calcium, 5.1 times more Copper, 5.6 times more Iron, 4.2 times more Magnesium, 2.6 times more Manganese, 9.6 times more Phosphorus, 2.9 times more Potassium, 16 times more Selenium, 10.3 times more Sodium and 22.5 times more Zinc than Bottled Apple Juice.
• Both Boiled Broccoli and Bottled Apple Juice contain similar levels of Water per one kilogram.
• 1 kilogram of Bottled Apple Juice lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 17 times more Omega 3, 16.5 times more Fiber and 23.8 times more Protein than Bottled Apple Juice.
• While 1 kg of Bottled Apple Juice contains 1.6 times more Carbohydrate, 6.9 times more Sugars and 7.7 times more Fructose than Boiled and Drained Broccoli.
• 1 kilogram of Bottled Apple Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Broccoli as well as Bottled Apple Juice provide inadequate amounts of Energy and Omega 6 in one kilogram.