Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Energy	9.66% 280kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	100% 130g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	158% 115g	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	58.2% 42.2g	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	% 32g	g per day for Men 19-50 years
Sucrose	NA	% 40.6g	g per day for Men 19-50 years
Fiber	79% 30g	15.8% 6g	38g per day for Men 19-50 years
Protein	55.4% 31g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	23.3% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	61.5% 0.8mg	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	140% 560μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	229% 5.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	446% 401mg	69% 62mg	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	88% 13mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	67.5% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Calcium	33% 330mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	54.4% 0.49mg	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	76.3% 6.1mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	590% 13.6mg	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	70% 490mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24.5% 907g	23% 856g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• Boiled Chopped Frozen Broccoli has 2.4 times more Vitamin A, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6, 3.3 times more Vitamin B9, 6.5 times more Vitamin C, 7.3 times more Vitamin E and 10.9 times more Vitamin K than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
• Both Boiled Chopped Frozen Broccoli as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• Boiled Chopped Frozen Broccoli has 1.8 times more Calcium, 1.8 times more Iron, 3.1 times more Phosphorus, 3.5 times more Selenium and 3.5 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 1.4 times more Copper and 6.1 times more Manganese than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have similar amounts of Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Chopped Frozen Broccoli has 2.2 times more Omega 3, 5 times more Fiber and 4.9 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 2 times more Energy, 2.4 times more Carbohydrate and 7.8 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.