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

Macros Ratio

	Protein	Fat	Carbs
Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	5%	3%	92%
Broccoli	27%	8%	65%

Macro Nutrients

	Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	Broccoli	Recommended Dietary Allowance
Energy	50.3% 1460kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	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	266% 346g	51% 66.4g	130g per day for Men 19-50 years
Sugars	471% 342g	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	NA	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	10.5% 4g	68.4% 26g	38g per day for Men 19-50 years
Protein	35% 19.7g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.7mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	134% 6.7mg	115% 5.73mg	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	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	1331% 1198mg	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	9.33% 1.4mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	Broccoli	Recommended Dietary Allowance
Calcium	27% 270mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	54.4% 0.49mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	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	70% 490mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	142% 4840mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	16.8% 620g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Grapefruit juice, white, frozen concentrate, unsweetened, undiluted vs Broccoli:

• Grapefruit juice, white, frozen concentrate, unsweetened, undiluted has 2 times more Vitamin B1, 1.2 times more Vitamin B3 and 1.3 times more Vitamin C than Raw Broccoli.
• While Raw Broccoli contains 15.5 times more Vitamin A, 1.5 times more Vitamin B2, 4.8 times more Vitamin B9, 5.6 times more Vitamin E and 1016 times more Vitamin K than Grapefruit juice, white, frozen concentrate, unsweetened, undiluted.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, undiluted and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, undiluted as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Grapefruit juice, white, frozen concentrate, unsweetened, undiluted has 2.4 times more Copper, 1.8 times more Magnesium and 1.5 times more Potassium than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Calcium, 1.5 times more Iron, 3 times more Manganese, 1.3 times more Phosphorus, 8.3 times more Selenium, 11 times more Sodium, 2.3 times more Zinc and 1.4 times more Water than Grapefruit juice, white, frozen concentrate, unsweetened, undiluted.

Comparison of macro-nutrients per 1 kilogram:

• Grapefruit juice, white, frozen concentrate, unsweetened, undiluted has 4.3 times more Energy, 5.2 times more Carbohydrate and 20.1 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Omega 3, 6.5 times more Fiber and 1.4 times more Protein than Grapefruit juice, white, frozen concentrate, unsweetened, undiluted.
• Both Grapefruit juice, white, frozen concentrate, unsweetened, undiluted as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.