Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS No Pulp Light Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
No Pulp Light Orange Juice	4%	0%	96%

Macro Nutrients

	Boiled Spears Frozen Broccoli	No Pulp Light Orange Juice	Recommended Dietary Allowance
Energy	9.66% 280kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0% 0g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	57.5% 41.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	0% 0g	38g per day for Men 19-50 years
Protein	55.4% 31g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	No Pulp Light Orange Juice	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	21.5% 0.28mg	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	38.5% 0.5mg	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	75% 300μg	25% 100μg	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	446% 401mg	333% 300mg	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	83.3% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	No Pulp Light Orange Juice	Recommended Dietary Allowance
Calcium	51% 510mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	20% 0.18mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	NA	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	78.6% 550mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	55.3% 1880mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	24.5% 907g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS No Pulp Light Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Spears Frozen Broccoli versus 1 kg of No Pulp Light Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Spears Frozen Broccoli vs No Pulp Light Orange Juice:

• 1 kilogram of Boiled Spears Frozen Broccoli has 5.1 times more Vitamin A, 2.9 times more Vitamin B2, 1.4 times more Vitamin B3, 2.6 times more Vitamin B6, 3 times more Vitamin B9, 1.3 times more Vitamin C and more Vitamin K than No Pulp Light Orange Juice.
• Both Boiled Spears Frozen Broccoli and No Pulp Light Orange Juice provide similar amounts of Vitamin B1 and Vitamin E per one kilogram.
• 1 kilogram of No Pulp Light Orange Juice have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as No Pulp Light Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spears Frozen Broccoli vs No Pulp Light Orange Juice:

• 1 kilogram of Boiled Spears Frozen Broccoli has more Calcium, 2.4 times more Copper, more Iron, 2 times more Magnesium, 13.8 times more Phosphorus, more Selenium and 15 times more Zinc than No Pulp Light Orange Juice.
• Both Boiled Spears Frozen Broccoli and No Pulp Light Orange Juice contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of No Pulp Light Orange Juice lack sufficient amounts of Calcium, Copper, Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Spears Frozen Broccoli has more Omega 3, more Fiber and 14.8 times more Protein than No Pulp Light Orange Juice.
• While 1 kg of No Pulp Light Orange Juice contains 2.8 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and No Pulp Light Orange Juice offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of No Pulp Light Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Spears Frozen Broccoli as well as No Pulp Light Orange Juice provide inadequate amounts of Energy and Omega 6 in one kilogram.