Comparing Nutrients in 1 pound Boiled Broccoli VS Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.	0%	3%	97%

Macro Nutrients

	Boiled Broccoli	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.	Recommended Dietary Allowance
Energy	5.47% 159kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	150% 195g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	73.2% 53g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	0.81% 0.45g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	160% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	2.27% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	0% 0mg	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	122% 490μg	34% 136μg	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	327% 294mg	1225% 1103mg	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	44% 6.58mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.	Recommended Dietary Allowance
Calcium	18% 181mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	5.52% 0.13mg	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	43.4% 304mg	49.2% 345mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	58% 1973mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11% 405g	6.77% 250g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.:

• Boiled and Drained Broccoli has more Vitamin A, more Vitamin B3, 24.6 times more Vitamin B5, more Vitamin B6, 3.6 times more Vitamin B9, 4.8 times more Vitamin E and 705.5 times more Vitamin K than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate..
• While Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. contains 6.7 times more Vitamin B1 and 3.7 times more Vitamin C than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. have similar amounts of Vitamin B2 per 1 lb.
• Both Boiled and Drained Broccoli as well as Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.:

• Boiled and Drained Broccoli has 1.6 times more Copper, 2.6 times more Iron, 10.5 times more Magnesium, 6.9 times more Manganese, 5.3 times more Selenium, 1.7 times more Sodium, 7.5 times more Zinc and 1.6 times more Water than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate..
• While Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. contains 3.3 times more Calcium and 1.5 times more Potassium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 8.5 times more Omega 3, 16.5 times more Fiber and 23.8 times more Protein than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate..
• While Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. contains 4.9 times more Energy, 3.6 times more Omega 6, 6 times more Carbohydrate and 8.4 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.