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

Macros Ratio

	Protein	Fat	Carbs
Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	5%	0%	95%
Broccoli	27%	8%	65%

Macro Nutrients

	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Broccoli	Recommended Dietary Allowance
Energy	16% 460kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	NA	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	51% 66.4g	130g per day for Men 19-50 years
Sugars	128% 93g	23.4% 17g	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	9.38% 6.8g	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	0% 0g	68.4% 26g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	115% 5.73mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Broccoli	Recommended Dietary Allowance
Calcium	10% 100mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	NA	54.4% 0.49mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	NA	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	34% 1160mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	NA	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	NA	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	23.8% 880g	24% 893g	3700g per day for Men 19-50 years

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

• Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST have 2.3 times more Vitamin B6, more Vitamin B12, 1.2 times more Vitamin C and 6.4 times more Vitamin E than Raw Broccoli.

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

• Raw Broccoli contains 4.7 times more Calcium, 3.5 times more Iron, 2.7 times more Potassium and 8.3 times more Sodium than Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST and Raw Broccoli have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST have 1.4 times more Energy, 1.6 times more Carbohydrate and 5.5 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains more Fiber and 4.5 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.