Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie	3%	5%	92%

Macro Nutrients

	Frozen Broccoli Spears	Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie	Recommended Dietary Allowance
Energy	10% 290kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	0.82% 0.14g	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	95% 124g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	142% 103g	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	63% 45.8g	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	% 33.2g	g per day for Men 19-50 years
Sucrose	NA	% 24.4g	g per day for Men 19-50 years
Fiber	79% 30g	15.8% 6g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	235% 940μg	60% 240μg	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	526% 473mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	90% 13.5mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie	Recommended Dietary Allowance
Calcium	41% 410mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	42.2% 0.38mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	84.3% 1.94mg	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	23% 160mg	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	7.27% 4μg	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	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	24.5% 906g	23.4% 866g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie:

• 1 kilogram of Frozen Broccoli Spears has 57 times more Vitamin A, 2.1 times more Vitamin B1, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3, 2.6 times more Vitamin B5, 2.3 times more Vitamin B6, 3.9 times more Vitamin B9, 1.4 times more Vitamin C, 8.4 times more Vitamin E and 112.7 times more Vitamin K than Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie.
• 1 kilogram of Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie:

• 1 kilogram of Frozen Broccoli Spears has 3.7 times more Calcium, 2.3 times more Iron, 1.2 times more Magnesium, 1.3 times more Manganese, 3.7 times more Phosphorus, 1.4 times more Potassium, 4.8 times more Selenium and 4.9 times more Zinc than Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie.
• Both Frozen Broccoli Spears and Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 12.5 times more Omega 3, 5 times more Fiber and 7 times more Protein than Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie.
• While 1 kg of Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie contains 2.3 times more Carbohydrate and 7 times more Sugars than Frozen Broccoli Spears.
• 1 kilogram of Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Broccoli Spears as well as Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie provide inadequate amounts of Energy and Omega 6 in one kilogram.