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

Macros Ratio

	Protein	Fat	Carbs
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	19.3% 560kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	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	100% 130g	41% 53.5g	130g per day for Men 19-50 years
Sugars	158% 115g	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	58.2% 42.2g	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	% 32g	NA	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	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	23.3% 210μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.33mg	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	61.5% 0.8mg	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	42.5% 170μg	235% 940μg	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	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.5% 81μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	18% 180mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	42.5% 3.4mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	590% 13.6mg	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	23% 160mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	23% 856g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS VS Frozen Broccoli Spears per 1 kg

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

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

• 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS has more Vitamin B12 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 2.7 times more Vitamin A, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 2.2 times more Vitamin B6, 5.5 times more Vitamin B9, 11 times more Vitamin C, 7.5 times more Vitamin E and 12.5 times more Vitamin K than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS and Frozen Broccoli Spears provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin E
• 1 kilogram of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in one kilogram.

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

• 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS has 1.4 times more Copper and 5.3 times more Manganese than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 2.3 times more Calcium, 2.1 times more Iron, 3.7 times more Phosphorus, 1.4 times more Potassium, 9.5 times more Selenium and 4.3 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS and Frozen Broccoli Spears contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS has 2.4 times more Carbohydrate and 7.8 times more Sugars than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 6.6 times more Omega 3, 5 times more Fiber and 4.9 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide inadequate amounts of Omega 3, Fiber and Protein
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one kilogram.