Comparing Nutrients in 1 pound Frozen Concentrate Citrus Fruit Juice Drink VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Concentrate Citrus Fruit Juice Drink	3%	1%	96%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Frozen Concentrate Citrus Fruit Juice Drink	Boiled Broccoli	Recommended Dietary Allowance
Energy	25.3% 735kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	25% 32.6g	130g per day for Men 19-50 years
Sugars	179% 130g	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	39.4% 15g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Concentrate Citrus Fruit Juice Drink	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.46% 1.2mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	69.8% 0.91mg	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	29.5% 118μg	122% 490μg	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	480% 432mg	327% 294mg	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	6.65% 1mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Concentrate Citrus Fruit Juice Drink	Boiled Broccoli	Recommended Dietary Allowance
Calcium	11.3% 113mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	223% 18mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	38.3% 0.88mg	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	23.3% 163mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	52.4% 1783mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	7.04% 260g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Concentrate Citrus Fruit Juice Drink vs Boiled Broccoli:

• Frozen Concentrate Citrus Fruit Juice Drink have 1.5 times more Vitamin C than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 11 times more Vitamin A, 3.6 times more Vitamin B2, 2.1 times more Vitamin B3, 2.9 times more Vitamin B5, 3 times more Vitamin B6, 4.2 times more Vitamin B9, 6.6 times more Vitamin E and 705.5 times more Vitamin K than Frozen Concentrate Citrus Fruit Juice Drink.
• Both Frozen Concentrate Citrus Fruit Juice Drink and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 1 lb.
• Both Frozen Concentrate Citrus Fruit Juice Drink as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Concentrate Citrus Fruit Juice Drink vs Boiled Broccoli:

• Frozen Concentrate Citrus Fruit Juice Drink have 1.6 times more Copper, 5.9 times more Iron, 1.3 times more Manganese and 1.3 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Calcium, 1.9 times more Phosphorus, 4 times more Selenium, 13.7 times more Sodium, 3.8 times more Zinc and 1.6 times more Water than Frozen Concentrate Citrus Fruit Juice Drink.
• Both Frozen Concentrate Citrus Fruit Juice Drink and Boiled and Drained Broccoli have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Concentrate Citrus Fruit Juice Drink have 4.6 times more Energy, 5.6 times more Carbohydrate and 20.6 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 29.8 times more Omega 3, 16.5 times more Fiber and 2 times more Protein than Frozen Concentrate Citrus Fruit Juice Drink.
• Both Frozen Concentrate Citrus Fruit Juice Drink as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.