Comparing Nutrients in 1 kilogram Fresh Orange juice VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Fresh Orange juice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	15.5% 450kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	116% 84g	18.6% 13.5g	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	29.2% 21g	11.4% 8.3g	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	% 18g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 41.4g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	79% 30g	38g per day for Men 19-50 years
Protein	12.5% 7g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	11% 100μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	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	75% 300μg	168% 670μg	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	556% 500mg	627% 564mg	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	2.67% 0.4mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	11% 110mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	42.2% 0.38mg	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	25% 2mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	128% 2.94mg	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	24.3% 170mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	24% 883g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Fresh Orange juice vs Frozen Chopped Broccoli:

• Raw Orange juice has 1.7 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.2 times more Vitamin A, 3.2 times more Vitamin B2, 1.5 times more Vitamin B5, 3.3 times more Vitamin B6, 2.2 times more Vitamin B9, 30.5 times more Vitamin E and 811 times more Vitamin K than Raw Orange juice.
• Both Raw Orange juice and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 and Vitamin C per 1 kg.
• Both Raw Orange juice as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Fresh Orange juice vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 5.1 times more Calcium, 4.1 times more Iron, 1.6 times more Magnesium, 21 times more Manganese, 2.9 times more Phosphorus, 28 times more Selenium, 24 times more Sodium and 9.6 times more Zinc than Raw Orange juice.
• Both Raw Orange juice and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Orange juice has 1.7 times more Energy, 2.2 times more Carbohydrate, 6.2 times more Sugars and 2.6 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 9.5 times more Omega 3, 15 times more Fiber and 4 times more Protein than Raw Orange juice.
• Both Raw Orange juice as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.