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

Macros Ratio

	Protein	Fat	Carbs
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	19.3% 560kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	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	100% 130g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	158% 115g	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	58.2% 42.2g	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	% 32g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 40.6g	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	79% 30g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	23.3% 210μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.33mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	42.5% 170μg	168% 670μg	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	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.5% 81μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	18% 180mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	42.5% 3.4mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	590% 13.6mg	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	23% 160mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	23% 856g	24.7% 915g	3700g per day for Men 19-50 years

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

• Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.5 times more Vitamin A, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6, 3.9 times more Vitamin B9, 9.1 times more Vitamin C, 6.8 times more Vitamin E and 10 times more Vitamin K than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in 1 kg.

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

• Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have 1.3 times more Copper and 4.6 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.1 times more Calcium, 2.4 times more Iron, 3.1 times more Phosphorus, 14 times more Selenium, 2.2 times more Sodium and 6 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have 2.2 times more Energy, 2.7 times more Carbohydrate, 8.5 times more Sugars and 5.1 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.5 times more Omega 3, 5 times more Fiber and 4.5 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.