Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Apple Juice with Vitamin C, Ca and K

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Apple Juice with Vitamin C, Ca and K	1%	3%	96%

Macro Nutrients

	Frozen Broccoli Spears	Apple Juice with Vitamin C, Ca and K	Recommended Dietary Allowance
Energy	10% 290kcal	16.6% 480kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	2.53% 0.43g	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	88.4% 115g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	131% 95g	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	78.6% 57g	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	% 25.7g	g per day for Men 19-50 years
Sucrose	NA	% 12g	g per day for Men 19-50 years
Fiber	79% 30g	7.9% 3g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Apple Juice with Vitamin C, Ca and K	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	14% 0.18mg	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	235% 940μg	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	759% 683mg	337% 303mg	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	90% 13.5mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Apple Juice with Vitamin C, Ca and K	Recommended Dietary Allowance
Calcium	41% 410mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	11% 0.1mg	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	90% 7.2mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	15.2% 0.35mg	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	84.3% 590mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	24.5% 906g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Apple Juice with Vitamin C, Ca and K per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Apple Juice with Vitamin C, Ca and K to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Apple Juice with Vitamin C, Ca and K:

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 18 times more Vitamin B1, 7.6 times more Vitamin B2, 6.9 times more Vitamin B3, 4.9 times more Vitamin B5, 9.7 times more Vitamin B6, more Vitamin B9, 2.3 times more Vitamin C, 135 times more Vitamin E and more Vitamin K than Apple Juice with Vitamin C, Ca and K.
• 1 kilogram of Apple Juice with Vitamin C, Ca and K have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Bottled Apple Juice with Vitamin C, Calcium and Potassium have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Apple Juice with Vitamin C, Ca and K:

• 1 kilogram of Frozen Broccoli Spears has 3.6 times more Copper, 5.5 times more Iron, 3.2 times more Magnesium, 7.3 times more Manganese, 6.6 times more Phosphorus, 1.4 times more Potassium, 19 times more Selenium and 8.5 times more Zinc than Apple Juice with Vitamin C, Ca and K.
• While 1 kg of Bottled Apple Juice with Vitamin C, Calcium and Potassium contains 1.7 times more Calcium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Apple Juice with Vitamin C, Ca and K contain similar levels of Water per one kilogram.
• 1 kilogram of Apple Juice with Vitamin C, Ca and K lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 13.9 times more Omega 3, 10 times more Fiber and 25.5 times more Protein than Apple Juice with Vitamin C, Ca and K.
• While 1 kg of Bottled Apple Juice with Vitamin C, Calcium and Potassium contains 2.1 times more Carbohydrate and 6.4 times more Sugars than Frozen Broccoli Spears.
• 1 kilogram of Apple Juice with Vitamin C, Ca and K provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Broccoli Spears as well as Bottled Apple Juice with Vitamin C, Calcium and Potassium provide inadequate amounts of Energy and Omega 6 in one kilogram.