Comparing Nutrients in 1 kilogram Strawberry Banana ODWALLA Fruit Juice Smoothie VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Strawberry Banana ODWALLA Fruit Juice Smoothie	4%	6%	90%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Strawberry Banana ODWALLA Fruit Juice Smoothie	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	16.6% 480kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	41% 53.5g	130g per day for Men 19-50 years
Sugars	137% 99g	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	53% 38.4g	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	% 25.7g	NA	g per day for Men 19-50 years
Sucrose	% 34.8g	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	79% 30g	38g per day for Men 19-50 years
Protein	8.93% 5g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Strawberry Banana ODWALLA Fruit Juice Smoothie	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.85mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	75% 300μg	140% 560μg	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	427% 384mg	446% 401mg	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	595% 89.3mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberry Banana ODWALLA Fruit Juice Smoothie	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	10% 100mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	37.8% 0.34mg	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	25% 2mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	97% 2.23mg	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	25.7% 180mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	59% 2010mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	23.7% 877g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Strawberry Banana ODWALLA Fruit Juice Smoothie vs Cooked Chopped Frozen Broccoli:

• Strawberry Banana ODWALLA Fruit Juice Smoothie has 6.8 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 4.6 times more Vitamin A, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6, 1.9 times more Vitamin B9 and 110.1 times more Vitamin K than Strawberry Banana ODWALLA Fruit Juice Smoothie.
• Both Strawberry Banana ODWALLA Fruit Juice Smoothie and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 and Vitamin C per 1 kg.
• Both Strawberry Banana ODWALLA Fruit Juice Smoothie as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Strawberry Banana ODWALLA Fruit Juice Smoothie vs Cooked Chopped Frozen Broccoli:

• Strawberry Banana ODWALLA Fruit Juice Smoothie has 1.4 times more Potassium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.3 times more Calcium, 3.1 times more Iron, 2.7 times more Phosphorus, 3.5 times more Selenium and 3.5 times more Zinc than Strawberry Banana ODWALLA Fruit Juice Smoothie.
• Both Strawberry Banana ODWALLA Fruit Juice Smoothie and Boiled Chopped Frozen Broccoli have similar amounts of Copper, Magnesium, Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Strawberry Banana ODWALLA Fruit Juice Smoothie has 1.7 times more Energy, 2.1 times more Carbohydrate and 6.7 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 4.2 times more Omega 3, 5 times more Fiber and 6.2 times more Protein than Strawberry Banana ODWALLA Fruit Juice Smoothie.
• Both Strawberry Banana ODWALLA Fruit Juice Smoothie as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.