Comparing Nutrients in 1 kilogram Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	2%	2%	96%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Boiled Broccoli	Recommended Dietary Allowance
Energy	21.4% 620kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	114% 148g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	196% 142g	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	102% 73.6g	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	% 68g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0.8g	g per day for Men 19-50 years
Fiber	5.26% 2g	87% 33g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	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	0% 0μg	270% 1080μg	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	278% 250mg	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	0% 0mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Boiled Broccoli	Recommended Dietary Allowance
Calcium	42% 420mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	34.5% 1380μg	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	31.3% 2.5mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	20% 140mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	23% 845g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, 3.7 times more Vitamin B1, 8.2 times more Vitamin B2, 4.2 times more Vitamin B3, 12.8 times more Vitamin B5, 6.3 times more Vitamin B6, more Vitamin B9, 2.6 times more Vitamin C, more Vitamin E and 352.8 times more Vitamin K than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium vs Boiled Broccoli:

• Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium has 34.5 times more Fluoride and 1.2 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.4 times more Copper, 2.7 times more Iron, 2.1 times more Magnesium, 4.8 times more Phosphorus, 2.8 times more Potassium, more Selenium, 8.2 times more Sodium and 6.4 times more Zinc than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium and Boiled and Drained Broccoli have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium has 1.8 times more Energy, 2.1 times more Carbohydrate, 10.2 times more Sugars and 9.9 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 23.8 times more Omega 3, 16.5 times more Fiber and 6.4 times more Protein than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.