Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Fruit juice smoothie, NAKED JUICE, GREEN MACHINE

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Fruit juice smoothie, NAKED JUICE, GREEN MACHINE	4%	4%	92%

Macro Nutrients

	Frozen Broccoli Spears	Fruit juice smoothie, NAKED JUICE, GREEN MACHINE	Recommended Dietary Allowance
Energy	10% 290kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	2.76% 0.47g	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	96% 125g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	154% 112g	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	76.6% 55.5g	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	% 27.5g	g per day for Men 19-50 years
Sucrose	NA	% 28.5g	g per day for Men 19-50 years
Fiber	79% 30g	18.4% 7g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Fruit juice smoothie, NAKED JUICE, GREEN MACHINE	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	23.3% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	NA	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	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	263% 6.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	759% 683mg	91% 82mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	177% 212μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Fruit juice smoothie, NAKED JUICE, GREEN MACHINE	Recommended Dietary Allowance
Calcium	41% 410mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	59% 0.53mg	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	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	93% 2.15mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	48.5% 1650mg	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	4% 60mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	24.5% 906g	23.3% 863g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Fruit juice smoothie, NAKED JUICE, GREEN MACHINE per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Fruit juice smoothie, NAKED JUICE, GREEN MACHINE to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Fruit juice smoothie, NAKED JUICE, GREEN MACHINE:

• 1 kilogram of Frozen Broccoli Spears has 2.7 times more Vitamin A, 1.3 times more Vitamin B2, 1.6 times more Vitamin B3, 2.3 times more Vitamin B6, 6.3 times more Vitamin B9, 8.3 times more Vitamin C, 4.5 times more Vitamin E and 4.8 times more Vitamin K than Fruit juice smoothie, NAKED JUICE, GREEN MACHINE.
• While 1 kg of Fruit juice smoothie, NAKED JUICE, GREEN MACHINE contains more Vitamin B12 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Fruit juice smoothie, NAKED JUICE, GREEN MACHINE provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 1 kilogram of Fruit juice smoothie, NAKED JUICE, GREEN MACHINE have insufficient amounts of Vitamin B3
• Both Frozen Broccoli Spears as well as Fruit juice smoothie, NAKED JUICE, GREEN MACHINE have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Fruit juice smoothie, NAKED JUICE, GREEN MACHINE:

• 1 kilogram of Frozen Broccoli Spears has 3.7 times more Calcium, 1.7 times more Iron, 1.6 times more Magnesium, 3.9 times more Phosphorus, 1.5 times more Potassium, 4.8 times more Selenium and 5.7 times more Zinc than Fruit juice smoothie, NAKED JUICE, GREEN MACHINE.
• While 1 kg of Fruit juice smoothie, NAKED JUICE, GREEN MACHINE contains 1.5 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Fruit juice smoothie, NAKED JUICE, GREEN MACHINE contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Fruit juice smoothie, NAKED JUICE, GREEN MACHINE lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 4.8 times more Omega 3, 4.3 times more Fiber and 5.1 times more Protein than Fruit juice smoothie, NAKED JUICE, GREEN MACHINE.
• While 1 kg of Fruit juice smoothie, NAKED JUICE, GREEN MACHINE contains 2.3 times more Carbohydrate and 7.6 times more Sugars than Frozen Broccoli Spears.
• 1 kilogram of Fruit juice smoothie, NAKED JUICE, GREEN MACHINE provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Broccoli Spears as well as Fruit juice smoothie, NAKED JUICE, GREEN MACHINE provide inadequate amounts of Energy and Omega 6 in one kilogram.