Comparing Nutrients in 1 kilogram Broccoli VS Canned Carrot Juice

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Carrot Juice	9%	3%	88%

Macro Nutrients

	Broccoli	Canned Carrot Juice	Recommended Dietary Allowance
Energy	11.7% 340kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	71.4% 93g	130g per day for Men 19-50 years
Sugars	23.4% 17g	54% 39g	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	9.38% 6.8g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	21% 8g	38g per day for Men 19-50 years
Protein	50.4% 28g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Carrot Juice	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	1062% 9560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	45.6% 2.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	167% 2.17mg	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	158% 630μg	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	991% 892mg	94% 85mg	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	52% 7.8mg	77.3% 11.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Carrot Juice	Recommended Dietary Allowance
Calcium	47% 470mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	51% 0.46mg	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	91% 7.3mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	56.5% 1.3mg	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	94% 660mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	86% 2920mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	44% 660mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	24% 893g	24% 889g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Canned Carrot Juice:

• Raw Broccoli has 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, 2.5 times more Vitamin B5, 15.8 times more Vitamin B9, 10.5 times more Vitamin C and 6.6 times more Vitamin K than Canned Carrot Juice.
• While Canned Carrot Juice contains 30.8 times more Vitamin A, 1.3 times more Vitamin B1 and 1.5 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Canned Carrot Juice have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Broccoli as well as Canned Carrot Juice have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Canned Carrot Juice:

• Raw Broccoli has 2 times more Calcium, 1.6 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 4.2 times more Selenium and 2.3 times more Zinc than Canned Carrot Juice.
• While Canned Carrot Juice contains 2 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Canned Carrot Juice have similar amounts of Copper, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 7 times more Omega 3, 3.3 times more Fiber and 3 times more Protein than Canned Carrot Juice.
• While Canned Carrot Juice contains 1.4 times more Carbohydrate and 2.3 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Canned Carrot Juice have similar amounts of Energy per 1 kg.
• Both Raw Broccoli as well as Canned Carrot Juice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.