Comparing Nutrients in 1 kilogram Grapefruit juice, white, frozen concentrate, unsweetened, undiluted VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	5%	3%	92%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	50.3% 1460kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	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	266% 346g	41% 53.5g	130g per day for Men 19-50 years
Sugars	471% 342g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	79% 30g	38g per day for Men 19-50 years
Protein	35% 19.7g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.7mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	134% 6.7mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	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	32.5% 130μg	235% 940μg	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	1331% 1198mg	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	9.33% 1.4mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	27% 270mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	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	61.3% 4.9mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	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	70% 490mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	142% 4840mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	16.8% 620g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapefruit juice, white, frozen concentrate, unsweetened, undiluted VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Grapefruit juice, white, frozen concentrate, unsweetened, undiluted 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 Grapefruit juice, white, frozen concentrate, unsweetened, undiluted vs Frozen Broccoli Spears:

• 1 kilogram of Grapefruit juice, white, frozen concentrate, unsweetened, undiluted has 2 times more Vitamin B1, 1.7 times more Vitamin B3, 2.8 times more Vitamin B5 and 1.8 times more Vitamin C than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 28.5 times more Vitamin A, 1.5 times more Vitamin B2, 7.2 times more Vitamin B9, 9.6 times more Vitamin E and 1014 times more Vitamin K than Grapefruit juice, white, frozen concentrate, unsweetened, undiluted.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, undiluted and Frozen Broccoli Spears provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Grapefruit juice, white, frozen concentrate, unsweetened, undiluted have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Grapefruit juice, white, frozen concentrate, unsweetened, undiluted as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Grapefruit juice, white, frozen concentrate, unsweetened, undiluted vs Frozen Broccoli Spears:

• 1 kilogram of Grapefruit juice, white, frozen concentrate, unsweetened, undiluted has 3.3 times more Copper, 2.4 times more Magnesium and 1.9 times more Potassium than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.5 times more Calcium, 1.5 times more Iron, 3.7 times more Manganese, 6.3 times more Selenium, 1.9 times more Zinc and 1.5 times more Water than Grapefruit juice, white, frozen concentrate, unsweetened, undiluted.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, undiluted and Frozen Broccoli Spears contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Grapefruit juice, white, frozen concentrate, unsweetened, undiluted lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Grapefruit juice, white, frozen concentrate, unsweetened, undiluted has 5 times more Energy, 6.5 times more Carbohydrate and 23.2 times more Sugars than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 5.2 times more Omega 3, 7.5 times more Fiber and 1.6 times more Protein than Grapefruit juice, white, frozen concentrate, unsweetened, undiluted.
• 1 kilogram of Grapefruit juice, white, frozen concentrate, unsweetened, undiluted provide inadequate amounts of Omega 3 and Fiber
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Grapefruit juice, white, frozen concentrate, unsweetened, undiluted as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one kilogram.