Comparing Nutrients in 1 kilogram Canned Low Sodium Vegetable Juice Cocktail VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Canned Low Sodium Vegetable Juice Cocktail	17%	13%	70%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Canned Low Sodium Vegetable Juice Cocktail	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	6.55% 190kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	3.82% 0.65g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.5% 38.3g	41% 53.5g	130g per day for Men 19-50 years
Sugars	38.3% 28g	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	19% 13.7g	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	% 13.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.9g	NA	g per day for Men 19-50 years
Fiber	13% 5g	79% 30g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Canned Low Sodium Vegetable Juice Cocktail	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	39% 350μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	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	52.5% 210μg	235% 940μg	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	603% 543mg	759% 683mg	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	68% 10mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51% 61μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Low Sodium Vegetable Juice Cocktail	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	15% 150mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	40% 0.36mg	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	36.3% 2.9mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	111% 2.56mg	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	27% 190mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	60% 2040mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	25.4% 941g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Low Sodium Vegetable Juice Cocktail VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Low Sodium Vegetable Juice Cocktail versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Low Sodium Vegetable Juice Cocktail vs Frozen Broccoli Spears:

• 1 kilogram of Canned Low Sodium Vegetable Juice Cocktail has 1.6 times more Vitamin B3 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.6 times more Vitamin A, 1.4 times more Vitamin B1, 3.5 times more Vitamin B2, 2.5 times more Vitamin B6, 4.5 times more Vitamin B9, 1.3 times more Vitamin C, 1.3 times more Vitamin E and 16.6 times more Vitamin K than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Frozen Broccoli Spears provide similar amounts of Vitamin B5 per one kilogram.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Low Sodium Vegetable Juice Cocktail vs Frozen Broccoli Spears:

• 1 kilogram of Canned Low Sodium Vegetable Juice Cocktail has 1.9 times more Copper and 3.2 times more Sodium than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 2.7 times more Calcium, 2.5 times more Iron, 1.3 times more Magnesium, 3.2 times more Manganese, 3.1 times more Phosphorus, 9.5 times more Selenium and 2.8 times more Zinc than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Frozen Broccoli Spears contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Canned Low Sodium Vegetable Juice Cocktail lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Low Sodium Vegetable Juice Cocktail has 1.9 times more Sugars than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 10.4 times more Omega 3, 1.4 times more Carbohydrate, 6 times more Fiber and 3.4 times more Protein than Canned Low Sodium Vegetable Juice Cocktail.
• 1 kilogram of Canned Low Sodium Vegetable Juice Cocktail provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one kilogram.