Comparing Nutrients in 1 kilogram Canned Low Sodium Vegetable Juice Cocktail VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Canned Low Sodium Vegetable Juice Cocktail	17%	13%	70%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Canned Low Sodium Vegetable Juice Cocktail	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	6.55% 190kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	3.82% 0.65g	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	29.5% 38.3g	24% 31g	130g per day for Men 19-50 years
Sugars	38.3% 28g	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0.9g	% 1.5g	g per day for Men 19-50 years
Fiber	13% 5g	73.7% 28g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Canned Low Sodium Vegetable Juice Cocktail	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	39% 350μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	169% 2.2mg	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	178% 710μg	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	411% 370mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51% 61μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Low Sodium Vegetable Juice Cocktail	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	15% 150mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	83.3% 0.75mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	165% 3.8mg	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	117% 820mg	700mg per day for Men 19-50 years
Potassium	60% 2040mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	25.4% 941g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Low Sodium Vegetable Juice Cocktail VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Low Sodium Vegetable Juice Cocktail versus 1 kg of Cooked Broccoli Raab 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 Cooked Broccoli Raab:

• 1 kilogram of Canned Low Sodium Vegetable Juice Cocktail has 1.5 times more Vitamin C than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 6.5 times more Vitamin A, 3.4 times more Vitamin B1, 4.2 times more Vitamin B2, 2.8 times more Vitamin B3, 1.8 times more Vitamin B5, 3.1 times more Vitamin B6, 3.4 times more Vitamin B9, 2.5 times more Vitamin E and 42 times more Vitamin K than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Cooked Broccoli Raab 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 Cooked Broccoli Raab:

• 1 kg of Cooked Broccoli Raab contains 7.9 times more Calcium, 4.4 times more Iron, 2.3 times more Magnesium, 4.8 times more Manganese, 4.3 times more Phosphorus, 1.7 times more Potassium, 6.5 times more Selenium and 4.5 times more Zinc than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Cooked Broccoli Raab contain similar levels of Copper, Sodium 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 1.2 times more Carbohydrate and 4.5 times more Sugars than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 16.8 times more Omega 3, 5.6 times more Fiber and 4.2 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 Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.