Comparing Nutrients in 1 kilogram Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	5%	6%	89%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	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	5.47% 0.93g	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	88.5% 115g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	140% 102g	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	59% 43g	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	% 22.5g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 36g	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, ODWALLA, ORIGINAL SUPERFOOD	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	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	20% 0.26mg	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	35% 140μg	168% 670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	348% 313mg	627% 564mg	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	28% 4.2mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	7% 70mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	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	48.8% 3.9mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	34.3% 240mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	42.6% 1450mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	23.6% 872g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD vs Frozen Chopped Broccoli:

• 1 kilogram of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD has 1.3 times more Vitamin A than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 5 times more Vitamin B6, 4.8 times more Vitamin B9, 1.8 times more Vitamin C, 2.9 times more Vitamin E and 16.2 times more Vitamin K than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• Both Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD and Frozen Chopped Broccoli provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per one kilogram.
• Both Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD vs Frozen Chopped Broccoli:

• 1 kg of Frozen Chopped Broccoli, Unprepared contains 8 times more Calcium, 2.1 times more Iron, 2 times more Magnesium, 3.9 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium, 9.3 times more Selenium and 8 times more Zinc than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• Both Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD and Frozen Chopped Broccoli contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD has 2.4 times more Carbohydrate, 7.5 times more Sugars and 5.2 times more Fructose than Frozen Chopped Broccoli.
• While 1 kg of 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, ODWALLA, ORIGINAL SUPERFOOD.
• 1 kilogram of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD provide inadequate amounts of Omega 3, Fiber and Protein
• Both Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.