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

Macros Ratio

	Protein	Fat	Carbs
Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	5%	0%	95%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	16% 460kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	NA	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	NA	2.18% 0.37g	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% 53.5g	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	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	308% 4mg	135% 1.75mg	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	NA	235% 940μg	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	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	10% 100mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	NA	40% 0.36mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	NA	38% 160mg	420mg per day for Men 19-50 years
Manganese	NA	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	34% 1160mg	73.5% 2500mg	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	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	NA	31% 3.4mg	11mg per day for Men 19-50 years
Water	23.8% 880g	24.5% 906g	3700g per day for Men 19-50 years

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

• Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST have 2.3 times more Vitamin B6, more Vitamin B12, 1.6 times more Vitamin C and 3.7 times more Vitamin E than Frozen Broccoli Spears.

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

• Frozen Broccoli Spears contain 4.1 times more Calcium, 3.4 times more Iron, 2.2 times more Potassium and 4.3 times more Sodium than Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST and Frozen Broccoli Spears have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST have 1.6 times more Energy, 2 times more Carbohydrate and 6.3 times more Sugars than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Fiber and 4.9 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST as well as Frozen Broccoli Spears have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.