Comparing Nutrients in 1 kilogram Passion-fruit Juice, Yellow VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit Juice, Yellow	4%	3%	93%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Passion-fruit Juice, Yellow	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	20.7% 600kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	0% 0g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	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	111% 145g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	197% 143g	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	NA	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	NA	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	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% 6.7g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Yellow	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	52.2% 470μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	140% 22.4mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	20% 80μg	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	202% 182mg	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	0.67% 0.1mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit Juice, Yellow	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4% 40mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	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	45% 3.6mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	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	35.7% 250mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	81.8% 2780mg	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	4% 60mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	22.8% 842g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Passion-fruit Juice, Yellow vs Frozen Chopped Broccoli:

• Raw Passion-fruit Juice, Yellow has 4.8 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin B1, 2.2 times more Vitamin B6, 8.4 times more Vitamin B9, 3.1 times more Vitamin C, 122 times more Vitamin E and 202.8 times more Vitamin K than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin A and Vitamin B2 per 1 kg.
• Both Raw Passion-fruit Juice, Yellow 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 Passion-fruit Juice, Yellow vs Frozen Chopped Broccoli:

• Raw Passion-fruit Juice, Yellow has 1.3 times more Copper and 1.3 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 14 times more Calcium, 2.3 times more Iron, 2 times more Phosphorus, 28 times more Selenium, 4 times more Sodium and 8 times more Zinc than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Passion-fruit Juice, Yellow has 2.3 times more Energy, 3 times more Carbohydrate and 10.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Omega 3, 15 times more Fiber and 4.2 times more Protein than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.