Comparing Nutrients in 1 kilogram Broccoli Raab VS White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	Broccoli Raab	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Energy	7.6% 220kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	NA	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	92% 120g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	158% 114g	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	2.34% 1.7g	67.6% 49g	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	% 1g	% 45g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 18g	g per day for Men 19-50 years
Fiber	71% 27g	15.8% 6g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	3.93% 2.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	146% 1310μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	38.5% 0.5mg	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	208% 830μg	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	224% 202mg	297% 267mg	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	108% 16mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Calcium	108% 1080mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	10% 0.09mg	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	268% 21.4mg	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	11.3% 0.26mg	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	104% 730mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	4.1% 140mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	25% 926g	23.8% 880g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab versus 1 kg of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY:

• 1 kilogram of Broccoli Raab has 131 times more Vitamin A, 8.1 times more Vitamin B1, 2.2 times more Vitamin B2, 5.8 times more Vitamin B3, 3.4 times more Vitamin B6, 20.8 times more Vitamin B9, more Vitamin E and more Vitamin K than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• While 1 kg of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY contains 1.3 times more Vitamin C than Raw Broccoli Raab.
• 1 kilogram of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY:

• 1 kilogram of Broccoli Raab has 27 times more Calcium, 4.7 times more Copper, 53.5 times more Iron, 11 times more Magnesium, 15.2 times more Manganese, 24.3 times more Phosphorus, 14 times more Potassium, 11 times more Sodium and 19.3 times more Zinc than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• Both Broccoli Raab and White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY contain similar levels of Water per one kilogram.
• 1 kilogram of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Raw Broccoli Raab as well as White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has 4.5 times more Fiber and 14.4 times more Protein than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• While 1 kg of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY contains 4.2 times more Carbohydrate, 30.1 times more Sugars and 28.8 times more Fructose than Raw Broccoli Raab.
• 1 kilogram of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY provide inadequate amounts of Fiber and Protein
• Both Raw Broccoli Raab as well as White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY provide inadequate amounts of Energy in one kilogram.