Comparing Nutrients in 1 kilogram Frozen Orange Juice Concentrate VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Frozen Orange Juice Concentrate	6%	1%	93%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Frozen Orange Juice Concentrate	Broccoli Raab	Recommended Dietary Allowance
Energy	51% 1480kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	271% 352g	22% 28.5g	130g per day for Men 19-50 years
Sugars	409% 297g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	% 156g	% 1.1g	g per day for Men 19-50 years
Fiber	26.3% 10g	71% 27g	38g per day for Men 19-50 years
Protein	43% 24g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	229% 2.75mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.3% 11mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.32mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	200% 2.6mg	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate	Broccoli Raab	Recommended Dietary Allowance
Calcium	38% 380mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	46.7% 0.42mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	50.4% 1.16mg	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	185% 6290mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	16.4% 606g	25% 926g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Orange Juice Concentrate has 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 2.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 7.2 times more Vitamin C than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 10.1 times more Vitamin A, 2.7 times more Vitamin E and 560 times more Vitamin K than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate and Broccoli Raab provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Frozen Orange Juice Concentrate have insufficient amounts of Vitamin A and Vitamin K
• Both Frozen Orange Juice Concentrate as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Orange Juice Concentrate has 1.4 times more Copper, 1.6 times more Magnesium and 3.2 times more Potassium than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 2.8 times more Calcium, 6.5 times more Iron, 3.4 times more Manganese, 4.7 times more Sodium, 4.8 times more Zinc and 1.5 times more Water than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate and Broccoli Raab contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Frozen Orange Juice Concentrate lack sufficient amounts of Zinc
• Both Frozen Orange Juice Concentrate as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Orange Juice Concentrate has 6.7 times more Energy, 12.3 times more Carbohydrate, 78.1 times more Sugars and 44.4 times more Fructose than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 11.1 times more Omega 3, 2.7 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 Broccoli Raab provide inadequate amounts of Energy
• Both Frozen Orange Juice Concentrate as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.