Comparing Nutrients in 1 kilogram Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Boiled Broccoli	Recommended Dietary Allowance
Energy	19.3% 560kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	158% 115g	19% 14g	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	58.2% 42.2g	10.2% 7.4g	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	% 32g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 0.8g	g per day for Men 19-50 years
Fiber	15.8% 6g	87% 33g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	23.3% 210μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.33mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	154% 2mg	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	42.5% 170μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	229% 5.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	721% 649mg	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	12% 1.8mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.5% 81μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Boiled Broccoli	Recommended Dietary Allowance
Calcium	18% 180mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	42.5% 3.4mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	590% 13.6mg	84.3% 1.94mg	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	23% 160mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	23% 856g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS vs Boiled Broccoli:

• Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.7 times more Vitamin A, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 2.5 times more Vitamin B6, 6.4 times more Vitamin B9, 10.5 times more Vitamin C, 8.1 times more Vitamin E and 17.4 times more Vitamin K than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 1 kg.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS vs Boiled Broccoli:

• Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have 7 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.2 times more Calcium, 2 times more Iron, 1.4 times more Magnesium, 4.2 times more Phosphorus, 1.7 times more Potassium, 8 times more Selenium, 3.7 times more Sodium and 5.6 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS and Boiled and Drained Broccoli have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have 1.6 times more Energy, 1.8 times more Carbohydrate, 8.2 times more Sugars and 5.7 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.3 times more Omega 3, 5.5 times more Fiber and 3.8 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.