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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie	3%	5%	92%

Macro Nutrients

	Broccoli	Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie	Recommended Dietary Allowance
Energy	11.7% 340kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	51% 66.4g	95% 124g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	% 33.2g	g per day for Men 19-50 years
Sucrose	% 1g	% 24.4g	g per day for Men 19-50 years
Fiber	68.4% 26g	15.8% 6g	38g per day for Men 19-50 years
Protein	50.4% 28g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie	Recommended Dietary Allowance
Calcium	47% 470mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	91% 7.3mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	94% 660mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	24% 893g	23.4% 866g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 31 times more Vitamin A, 2 times more Vitamin B1, 2.2 times more Vitamin B2, 2.2 times more Vitamin B3, 6.2 times more Vitamin B5, 2.3 times more Vitamin B6, 2.6 times more Vitamin B9, 1.9 times more Vitamin C, 4.9 times more Vitamin E and 112.9 times more Vitamin K than Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie.
• Both Raw Broccoli as well as Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie have insufficient amounts of Vitamin B12 in 1 kg.

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

• Raw Broccoli has 4.3 times more Calcium, 1.3 times more Copper, 2.3 times more Iron, 1.6 times more Magnesium, 4.1 times more Phosphorus, 1.7 times more Potassium, 6.3 times more Selenium, 6.6 times more Sodium and 5.9 times more Zinc than Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie.
• Both Raw Broccoli and Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie have similar amounts of Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 6.3 times more Omega 3, 4.3 times more Fiber and 6.4 times more Protein than Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie.
• While Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie contain 1.5 times more Energy, 1.9 times more Carbohydrate, 6.1 times more Sugars and 6.7 times more Fructose than Raw Broccoli.
• Both Raw Broccoli as well as Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.