Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Frozen Concentrate Citrus Fruit Juice Drink

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Frozen Concentrate Citrus Fruit Juice Drink	3%	1%	96%

Macro Nutrients

	Frozen Broccoli Spears	Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Energy	10% 290kcal	56% 1620kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	0.65% 0.11g	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	309% 402g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	395% 286g	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	5.26% 2g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	16.4% 2.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	50.8% 0.66mg	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	65% 260μg	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	1059% 953mg	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	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Calcium	41% 410mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	108% 0.97mg	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	493% 39.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	111% 2.55mg	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	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	116% 3930mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	24.5% 906g	15.5% 574g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Frozen Concentrate Citrus Fruit Juice Drink per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Frozen Concentrate Citrus Fruit Juice Drink to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Frozen Concentrate Citrus Fruit Juice Drink:

• 1 kilogram of Frozen Broccoli Spears has 8.1 times more Vitamin A, 1.4 times more Vitamin B1, 3.4 times more Vitamin B2, 1.8 times more Vitamin B3, 2.7 times more Vitamin B6, 3.6 times more Vitamin B9, 6.1 times more Vitamin E and 507 times more Vitamin K than Frozen Concentrate Citrus Fruit Juice Drink.
• While 1 kg of Frozen Concentrate Citrus Fruit Juice Drink contains 1.4 times more Vitamin C than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Concentrate Citrus Fruit Juice Drink provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Frozen Concentrate Citrus Fruit Juice Drink have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Frozen Concentrate Citrus Fruit Juice Drink have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Frozen Concentrate Citrus Fruit Juice Drink:

• 1 kilogram of Frozen Broccoli Spears has 1.6 times more Calcium, 1.6 times more Phosphorus, 4.8 times more Selenium, 2.8 times more Zinc and 1.6 times more Water than Frozen Concentrate Citrus Fruit Juice Drink.
• While 1 kg of Frozen Concentrate Citrus Fruit Juice Drink contains 2.7 times more Copper, 5.5 times more Iron and 1.6 times more Potassium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Concentrate Citrus Fruit Juice Drink contain similar levels of Magnesium and Manganese per one kilogram.
• 1 kilogram of Frozen Concentrate Citrus Fruit Juice Drink lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 31.3 times more Omega 3, 15 times more Fiber and 2.6 times more Protein than Frozen Concentrate Citrus Fruit Juice Drink.
• While 1 kg of Frozen Concentrate Citrus Fruit Juice Drink contains 5.6 times more Energy, 7.5 times more Carbohydrate and 19.5 times more Sugars than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 kilogram of Frozen Concentrate Citrus Fruit Juice Drink provide inadequate amounts of Omega 3 and Fiber
• Both Frozen Broccoli Spears as well as Frozen Concentrate Citrus Fruit Juice Drink provide inadequate amounts of Omega 6 in one kilogram.