Comparing Nutrients in 1 pound Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	0%	3%	97%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	7.66% 222kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	74.5% 54g	9.2% 6.67g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	36% 13.6g	38g per day for Men 19-50 years
Protein	0.24% 0.14g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.4% 0.54mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.64% 0.032mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	45.4% 0.59mg	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	10.2% 41μg	63.5% 254μg	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	349% 314mg	202% 182mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	17.7% 177mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	9.07% 0.082mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	5.77% 231μg	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	4.54% 0.36mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	1.08% 4.54mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	1.58% 0.036mg	44% 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	14.3% 100mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	0.82% 0.091mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water vs Cooked Chopped Frozen Broccoli:

• Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water has 2.2 times more Vitamin B1 and 1.7 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 2.1 times more Vitamin B2, more Vitamin B3, 39.1 times more Vitamin B5, more Vitamin B6 and 6.2 times more Vitamin B9 than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• Both Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 1.9 times more Copper, 7.6 times more Iron, 13 times more Magnesium, 27.9 times more Manganese, 2.2 times more Phosphorus, 7 times more Selenium and 14 times more Zinc than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• Both Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water and Boiled Chopped Frozen Broccoli have similar amounts of Calcium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water has 1.8 times more Energy, 2.3 times more Carbohydrate and 8.1 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 10.5 times more Omega 3, more Fiber and 103.3 times more Protein than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• Both Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.