Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	5%	3%	92%

Macro Nutrients

	Frozen Broccoli Spears	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Energy	10% 290kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	1.47% 0.25g	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	75% 97g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	133% 96g	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	2.63% 1g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	9.82% 5.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	37.8% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	34% 0.44mg	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	10% 40μg	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	374% 337mg	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	2.67% 0.4mg	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	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Calcium	41% 410mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	36.7% 0.33mg	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	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	8.7% 0.2mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	40% 1360mg	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	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	24.5% 906g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water:

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 1.8 times more Vitamin B1, 5.2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B5, 4 times more Vitamin B6, 23.5 times more Vitamin B9, 2 times more Vitamin C, 33.8 times more Vitamin E and more Vitamin K than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• 1 kilogram of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water:

• 1 kilogram of Frozen Broccoli Spears has 5.1 times more Calcium, 5.1 times more Iron, 1.5 times more Magnesium, 12.8 times more Manganese, 4.2 times more Phosphorus, 1.8 times more Potassium, 19 times more Selenium and 6.8 times more Zinc than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Frozen Broccoli Spears and Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 17.9 times more Omega 3, 30 times more Fiber and 5.6 times more Protein than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• While 1 kg of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water contains 1.8 times more Carbohydrate and 6.6 times more Sugars than Frozen Broccoli Spears.
• 1 kilogram of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Broccoli Spears as well as Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water provide inadequate amounts of Energy and Omega 6 in one kilogram.