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

Macros Ratio

	Protein	Fat	Carbs
Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	2%	2%	96%
Broccoli	27%	8%	65%

Macro Nutrients

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Broccoli	Recommended Dietary Allowance
Energy	21.4% 620kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	51% 66.4g	130g per day for Men 19-50 years
Sugars	196% 142g	23.4% 17g	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	9.38% 6.8g	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	% 1g	g per day for Men 19-50 years
Fiber	5.26% 2g	68.4% 26g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	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	0% 0μg	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Broccoli	Recommended Dietary Allowance
Calcium	42% 420mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	54.4% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	34.5% 1380μg	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	31.3% 2.5mg	91% 7.3mg	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	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	37.3% 4.1mg	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 Broccoli:

• Raw Broccoli contains more Vitamin A, 4.2 times more Vitamin B1, 7.8 times more Vitamin B2, 4.8 times more Vitamin B3, 11.9 times more Vitamin B5, 5.5 times more Vitamin B6, more Vitamin B9, 3.6 times more Vitamin C, more Vitamin E and 254 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 Raw 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 Broccoli:

• Raw Broccoli contains 2.7 times more Copper, 2.9 times more Iron, 2.1 times more Magnesium, 4.7 times more Phosphorus, 3 times more Potassium, more Selenium, 6.6 times more Sodium and 5.9 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 Raw Broccoli have similar amounts of Calcium, Manganese 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, 2.2 times more Carbohydrate, 8.4 times more Sugars and 10.8 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 12.6 times more Omega 3, 13 times more Fiber and 7.6 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 Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.