Comparing Nutrients in 1 kilogram Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	5%	0%	95%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	16% 460kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	NA	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	128% 93g	20.3% 14.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	79% 30g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	308% 4mg	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	NA	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	375% 9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1207% 1086mg	446% 401mg	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	335% 50.3mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	10% 100mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	NA	47.8% 0.43mg	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	26.3% 2.1mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	NA	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	NA	141% 3.25mg	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	NA	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	34% 1160mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	NA	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	NA	27.3% 3mg	11mg per day for Men 19-50 years
Water	23.8% 880g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST VS Boiled Spears Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST versus 1 kg of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST has 3.1 times more Vitamin B6, more Vitamin B12, 2.7 times more Vitamin C and 3.8 times more Vitamin E than Boiled Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12

Comparing minerals per 1 kilogram for Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST vs Boiled Spears Frozen Broccoli:

• 1 kg of Boiled and Drained Spears Frozen Broccoli contains 5.1 times more Calcium, 2.9 times more Iron and 1.6 times more Potassium than Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST and Boiled Spears Frozen Broccoli contain similar levels of Water per one kilogram.
• 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST has 2 times more Carbohydrate and 6.3 times more Sugars than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains more Fiber and 4.9 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST.
• 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST provide inadequate amounts of Fiber and Protein
• Both Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy in one kilogram.