Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Fruit juice smoothie, NAKED JUICE, GREEN MACHINE

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Fruit juice smoothie, NAKED JUICE, GREEN MACHINE	4%	4%	92%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Fruit juice smoothie, NAKED JUICE, GREEN MACHINE	Recommended Dietary Allowance
Energy	9.66% 280kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	2.76% 0.47g	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	96% 125g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	154% 112g	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	76.6% 55.5g	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	% 27.5g	g per day for Men 19-50 years
Sucrose	NA	% 28.5g	g per day for Men 19-50 years
Fiber	79% 30g	18.4% 7g	38g per day for Men 19-50 years
Protein	55.4% 31g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Fruit juice smoothie, NAKED JUICE, GREEN MACHINE	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	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	18% 2.9mg	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	57.7% 0.75mg	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	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	263% 6.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	446% 401mg	91% 82mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	177% 212μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Fruit juice smoothie, NAKED JUICE, GREEN MACHINE	Recommended Dietary Allowance
Calcium	33% 330mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	59% 0.53mg	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	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	93% 2.15mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	48.5% 1650mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	24.5% 907g	23.3% 863g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Fruit juice smoothie, NAKED JUICE, GREEN MACHINE per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Fruit juice smoothie, NAKED JUICE, GREEN MACHINE to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Fruit juice smoothie, NAKED JUICE, GREEN MACHINE:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 2.4 times more Vitamin A, 1.6 times more Vitamin B3, 1.7 times more Vitamin B6, 3.7 times more Vitamin B9, 4.9 times more Vitamin C, 4.4 times more Vitamin E and 4.2 times more Vitamin K than Fruit juice smoothie, NAKED JUICE, GREEN MACHINE.
• While 1 kg of Fruit juice smoothie, NAKED JUICE, GREEN MACHINE contains 1.3 times more Vitamin B1 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Fruit juice smoothie, NAKED JUICE, GREEN MACHINE provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 1 kilogram of Fruit juice smoothie, NAKED JUICE, GREEN MACHINE have insufficient amounts of Vitamin B3
• Both Boiled Chopped Frozen Broccoli as well as Fruit juice smoothie, NAKED JUICE, GREEN MACHINE have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Fruit juice smoothie, NAKED JUICE, GREEN MACHINE:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 3 times more Calcium, 1.5 times more Iron, 1.3 times more Magnesium, 3.3 times more Phosphorus and 4.7 times more Zinc than Fruit juice smoothie, NAKED JUICE, GREEN MACHINE.
• While 1 kg of Fruit juice smoothie, NAKED JUICE, GREEN MACHINE contains 1.6 times more Copper than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Fruit juice smoothie, NAKED JUICE, GREEN MACHINE contain similar levels of Manganese, Potassium and Water per one kilogram.
• 1 kilogram of Fruit juice smoothie, NAKED JUICE, GREEN MACHINE lack sufficient amounts of Calcium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Fruit juice smoothie, NAKED JUICE, GREEN MACHINE lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.6 times more Omega 3, 4.3 times more Fiber and 5.2 times more Protein than Fruit juice smoothie, NAKED JUICE, GREEN MACHINE.
• While 1 kg of Fruit juice smoothie, NAKED JUICE, GREEN MACHINE contains 2.3 times more Carbohydrate and 7.6 times more Sugars than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Fruit juice smoothie, NAKED JUICE, GREEN MACHINE provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled Chopped Frozen Broccoli as well as Fruit juice smoothie, NAKED JUICE, GREEN MACHINE provide inadequate amounts of Energy and Omega 6 in one kilogram.