Comparing Nutrients in 1 kilogram Boiled Broccoli VS Cran Pomegranate OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cran Pomegranate OCEAN SPRAY	1%	0%	99%

Macro Nutrients

	Boiled Broccoli	Cran Pomegranate OCEAN SPRAY	Recommended Dietary Allowance
Energy	12% 350kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	NA	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	NA	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	97% 126g	130g per day for Men 19-50 years
Sugars	19% 14g	166% 120g	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	63.4% 46g	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	% 44g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 30g	g per day for Men 19-50 years
Fiber	87% 33g	15.8% 6g	38g per day for Men 19-50 years
Protein	42.5% 24g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cran Pomegranate OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	1.63% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	0% 0mg	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	10% 40μg	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	301% 271mg	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% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cran Pomegranate OCEAN SPRAY	Recommended Dietary Allowance
Calcium	40% 400mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	10% 0.09mg	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	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	7.83% 0.18mg	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	1.43% 10mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	3.24% 110mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	8% 120mg	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	23.5% 870g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cran Pomegranate OCEAN SPRAY per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Cran Pomegranate OCEAN SPRAY:

• 1 kilogram of Boiled Broccoli has 77 times more Vitamin A, more Vitamin B1, more Vitamin B2, 21.3 times more Vitamin B3, more Vitamin B6, 27 times more Vitamin B9, 2.4 times more Vitamin C, more Vitamin E and 1411 times more Vitamin K than Cran Pomegranate OCEAN SPRAY.
• 1 kilogram of Cran Pomegranate OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Cran Pomegranate OCEAN SPRAY have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Cran Pomegranate OCEAN SPRAY:

• 1 kilogram of Boiled Broccoli has 20 times more Calcium, 6.8 times more Copper, 5.6 times more Iron, 21 times more Magnesium, 10.8 times more Manganese, 67 times more Phosphorus, 26.6 times more Potassium, more Selenium, 3.4 times more Sodium and 22.5 times more Zinc than Cran Pomegranate OCEAN SPRAY.
• Both Boiled Broccoli and Cran Pomegranate OCEAN SPRAY contain similar levels of Water per one kilogram.
• 1 kilogram of Cran Pomegranate 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 Boiled Broccoli has 5.5 times more Fiber and 34 times more Protein than Cran Pomegranate OCEAN SPRAY.
• While 1 kg of Cran Pomegranate OCEAN SPRAY contains 1.7 times more Carbohydrate, 8.6 times more Sugars and 6.2 times more Fructose than Boiled and Drained Broccoli.
• 1 kilogram of Cran Pomegranate OCEAN SPRAY provide inadequate amounts of Fiber and Protein
• Both Boiled and Drained Broccoli as well as Cran Pomegranate OCEAN SPRAY provide inadequate amounts of Energy in one kilogram.