Comparing Nutrients in 1 kilogram Broccoli VS Orange-grapefruit juice, canned or bottled, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Broccoli	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	11.7% 340kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	3.13% 0.05g	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	79% 103g	130g per day for Men 19-50 years
Sugars	23.4% 17g	140% 102g	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	2.63% 1g	38g per day for Men 19-50 years
Protein	50.4% 28g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	17.7% 0.23mg	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	35% 140μg	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	323% 291mg	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	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	47% 470mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	84.4% 0.76mg	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	24% 100mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	7.4% 0.17mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	46.5% 1580mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	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	37.3% 4.1mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	24% 893g	24% 886g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Raw Broccoli has 5.2 times more Vitamin A, 1.3 times more Vitamin B1, 3.9 times more Vitamin B2, 1.9 times more Vitamin B3, 4.1 times more Vitamin B5, 7.6 times more Vitamin B6, 4.5 times more Vitamin B9, 3.1 times more Vitamin C, 5.6 times more Vitamin E and 1016 times more Vitamin K than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Raw Broccoli as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Raw Broccoli has 5.9 times more Calcium, 1.6 times more Iron, 2.1 times more Magnesium, 12.4 times more Manganese, 4.7 times more Phosphorus, 2 times more Potassium, 25 times more Selenium, 11 times more Sodium and 5.9 times more Zinc than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 1.6 times more Copper than Raw Broccoli.
• Both Raw Broccoli and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 12.6 times more Omega 3, 26 times more Fiber and 4.7 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 1.3 times more Energy, 1.5 times more Carbohydrate and 6 times more Sugars than Raw Broccoli.
• Both Raw Broccoli as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.