Comparing Nutrients in 1 pound Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	11%	0%	89%
Broccoli	27%	8%	65%

Macro Nutrients

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Broccoli	Recommended Dietary Allowance
Energy	4.07% 118kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.014% 0.005g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	NA	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	23% 30g	130g per day for Men 19-50 years
Sugars	31.4% 22.8g	10.6% 7.7g	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	18% 13g	4.25% 3.1g	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	% 7.7g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 0.45g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	31% 11.8g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.74% 0.12mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	61% 0.79mg	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	NA	71.4% 286μg	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	166% 149mg	450% 405mg	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% 0mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Broccoli	Recommended Dietary Allowance
Calcium	1.8% 18mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	4.54% 0.041mg	24.7% 0.22mg	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	2.27% 0.18mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	41.4% 0.95mg	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	2.6% 18mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	6.27% 213mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	0.82% 0.091mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11.5% 425g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY vs Broccoli:

• Raw Broccoli contains 31 times more Vitamin A, more Vitamin B1, more Vitamin B2, 24.6 times more Vitamin B3, more Vitamin B6, 2.7 times more Vitamin C, more Vitamin E and 1016 times more Vitamin K than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY vs Broccoli:

• Raw Broccoli contains 11.8 times more Calcium, 5.4 times more Copper, 18.3 times more Iron, 7 times more Magnesium, 6.8 times more Manganese, 16.5 times more Phosphorus, 6.7 times more Potassium, more Selenium, 16.5 times more Sodium and 20.5 times more Zinc than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY and Raw Broccoli have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY has 3 times more Sugars and 4.3 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Energy, 3.7 times more Fiber and 3.9 times more Protein than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY and Raw Broccoli have similar amounts of Carbohydrate per 1 lb.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.