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

Macros Ratio

	Protein	Fat	Carbs
Canned Low Sodium Vegetable Juice Cocktail	17%	13%	70%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Low Sodium Vegetable Juice Cocktail	Broccoli	Recommended Dietary Allowance
Energy	6.55% 190kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	3.82% 0.65g	2.9% 0.49g	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	51% 66.4g	130g per day for Men 19-50 years
Sugars	38.3% 28g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0.9g	% 1g	g per day for Men 19-50 years
Fiber	13% 5g	68.4% 26g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Low Sodium Vegetable Juice Cocktail	Broccoli	Recommended Dietary Allowance
Vitamin A	39% 350μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	115% 5.73mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51% 61μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Low Sodium Vegetable Juice Cocktail	Broccoli	Recommended Dietary Allowance
Calcium	15% 150mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	54.4% 0.49mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	60% 2040mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	25.4% 941g	24% 893g	3700g per day for Men 19-50 years

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

• Canned Low Sodium Vegetable Juice Cocktail has 1.3 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Vitamin B1, 3.5 times more Vitamin B2, 2.3 times more Vitamin B5, 2.5 times more Vitamin B6, 3 times more Vitamin B9, 1.6 times more Vitamin C and 16.7 times more Vitamin K than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Raw Broccoli have similar amounts of Vitamin A and Vitamin B3 per 1 kg.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Low Sodium Vegetable Juice Cocktail has 1.4 times more Copper and 1.7 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 3.1 times more Calcium, 2.5 times more Iron, 1.8 times more Magnesium, 2.7 times more Manganese, 3.5 times more Phosphorus, 1.5 times more Potassium, 12.5 times more Selenium and 3.4 times more Zinc than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Raw Broccoli have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Low Sodium Vegetable Juice Cocktail has 1.6 times more Sugars and 2 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Energy, 5.3 times more Omega 3, 1.7 times more Carbohydrate, 5.2 times more Fiber and 3.1 times more Protein than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.