Comparing Nutrients in 1 kilogram Cranberry juice cocktail, frozen concentrate VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cranberry juice cocktail, frozen concentrate	0%	0%	100%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cranberry juice cocktail, frozen concentrate	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	69.3% 2010kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	NA	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	NA	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	396% 515g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	586% 425g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	79% 30g	38g per day for Men 19-50 years
Protein	0.89% 0.5g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cranberry juice cocktail, frozen concentrate	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.87mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	100% 1.3mg	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	0% 0μg	168% 670μg	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	509% 458mg	627% 564mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry juice cocktail, frozen concentrate	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	11% 110mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	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	37.5% 3mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	128% 2.94mg	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	7.14% 50mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	13% 484g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry juice cocktail, frozen concentrate VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Cranberry juice cocktail, frozen concentrate versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cranberry juice cocktail, frozen concentrate vs Frozen Chopped Broccoli:

• 1 kilogram of Cranberry juice cocktail, frozen concentrate has 1.7 times more Vitamin B5 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 26 times more Vitamin A, 2.3 times more Vitamin B1, 3 times more Vitamin B2, 11.8 times more Vitamin B3, 2.7 times more Vitamin B6 and more Vitamin B9 than Cranberry juice cocktail, frozen concentrate.
• Both Cranberry juice cocktail, frozen concentrate and Frozen Chopped Broccoli provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Cranberry juice cocktail, frozen concentrate have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin B9
• Both Cranberry juice cocktail, frozen concentrate as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cranberry juice cocktail, frozen concentrate vs Frozen Chopped Broccoli:

• 1 kg of Frozen Chopped Broccoli, Unprepared contains 5.1 times more Calcium, 1.9 times more Copper, 2.7 times more Iron, 3.6 times more Magnesium, 2.1 times more Manganese, 10 times more Phosphorus, 4.3 times more Potassium, more Selenium, 6.9 times more Zinc and 1.9 times more Water than Cranberry juice cocktail, frozen concentrate.
• 1 kilogram of Cranberry juice cocktail, frozen concentrate lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cranberry juice cocktail, frozen concentrate has 7.7 times more Energy, 10.8 times more Carbohydrate and 31.5 times more Sugars than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 15 times more Fiber and 56.2 times more Protein than Cranberry juice cocktail, frozen concentrate.
• 1 kilogram of Cranberry juice cocktail, frozen concentrate provide inadequate amounts of Fiber and Protein
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy