Comparing Nutrients in 1 kilogram Frozen Orange Juice Concentrate VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Orange Juice Concentrate	6%	1%	93%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Frozen Orange Juice Concentrate	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	51% 1480kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1.13% 1.1g	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	10.6% 0.17g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	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	271% 352g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	409% 297g	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	104% 75.5g	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	% 65.8g	NA	g per day for Men 19-50 years
Sucrose	% 156g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	79% 30g	38g per day for Men 19-50 years
Protein	43% 24g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	229% 2.75mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.3% 11mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.32mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	200% 2.6mg	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	193% 770μg	75% 300μg	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	1609% 1448mg	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	40% 6mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	38% 380mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	47.8% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	4.95% 198μg	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	41.3% 3.3mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	50.4% 1.16mg	141% 3.25mg	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	87% 610mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	185% 6290mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	16.4% 606g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Orange Juice Concentrate VS Boiled Spears Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Orange Juice Concentrate versus 1 kg of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Orange Juice Concentrate vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Frozen Orange Juice Concentrate has 5 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B3, 2.7 times more Vitamin B5, 2 times more Vitamin B6, 2.6 times more Vitamin B9 and 3.6 times more Vitamin C than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 3.9 times more Vitamin A, 2.2 times more Vitamin E and 220.3 times more Vitamin K than Frozen Orange Juice Concentrate.
• 1 kilogram of Frozen Orange Juice Concentrate have insufficient amounts of Vitamin A and Vitamin K
• Both Frozen Orange Juice Concentrate as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Orange Juice Concentrate vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Frozen Orange Juice Concentrate has 1.4 times more Copper, 1.8 times more Magnesium and 3.5 times more Potassium than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 1.3 times more Calcium, 1.8 times more Iron, 2.8 times more Manganese, 4.8 times more Selenium, 1.9 times more Zinc and 1.5 times more Water than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate and Boiled Spears Frozen Broccoli contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Frozen Orange Juice Concentrate lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Orange Juice Concentrate has 5.3 times more Energy, 6.6 times more Carbohydrate and 20.2 times more Sugars than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 2.5 times more Omega 3, 3 times more Fiber and 1.3 times more Protein than Frozen Orange Juice Concentrate.
• 1 kilogram of Frozen Orange Juice Concentrate provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Frozen Orange Juice Concentrate as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.