Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	2%	2%	96%

Macro Nutrients

	Frozen Chopped Broccoli	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Recommended Dietary Allowance
Energy	8.97% 260kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	114% 148g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	196% 142g	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	11.4% 8.3g	102% 73.6g	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	% 7.5g	% 68g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	79% 30g	5.26% 2g	38g per day for Men 19-50 years
Protein	50% 28g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	24.6% 0.32mg	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	168% 670μg	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	627% 564mg	278% 250mg	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	81.3% 12mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Recommended Dietary Allowance
Calcium	56% 560mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	34.5% 1380μg	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	101% 8.1mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	104% 2.4mg	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	71.4% 500mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	24.7% 915g	23% 845g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium:

• 1 kilogram of Frozen Chopped Broccoli has more Vitamin A, 3.1 times more Vitamin B1, 6.4 times more Vitamin B2, 3.5 times more Vitamin B3, 5.8 times more Vitamin B5, 4.1 times more Vitamin B6, more Vitamin B9, 2.3 times more Vitamin C, more Vitamin E and 202.8 times more Vitamin K than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium.
• 1 kilogram of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium:

• 1 kilogram of Frozen Chopped Broccoli has 1.3 times more Calcium, 2.1 times more Copper, 3.2 times more Iron, 1.8 times more Magnesium, 1.2 times more Manganese, 3.6 times more Phosphorus, 2 times more Potassium, more Selenium and 6.9 times more Zinc than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium.
• Both Frozen Chopped Broccoli and Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium contain similar levels of Water per one kilogram.
• 1 kilogram of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 21 times more Omega 3, 15 times more Fiber and 7.6 times more Protein than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium.
• While 1 kg of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium contains 2.4 times more Energy, 3.1 times more Carbohydrate, 10.5 times more Sugars and 8.9 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 1 kilogram of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium provide inadequate amounts of Omega 6 in one kilogram.