Comparing Nutrients in 1 pound Boiled Broccoli VS Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	5%	3%	92%

Macro Nutrients

	Boiled Broccoli	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Energy	5.47% 159kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	0.67% 0.11g	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	34% 44g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	60.2% 43.7g	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	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	1.2% 0.45g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	4.45% 2.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	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	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	6.15% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	15.4% 0.2mg	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	4.54% 18μg	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	170% 153mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Calcium	18% 181mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	16.6% 0.15mg	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	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	3.94% 0.091mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water:

• Boiled and Drained Broccoli has more Vitamin A, 1.5 times more Vitamin B1, 5.6 times more Vitamin B2, 2.5 times more Vitamin B3, 3.3 times more Vitamin B5, 4.5 times more Vitamin B6, 27 times more Vitamin B9, 1.9 times more Vitamin C, 36.3 times more Vitamin E and more Vitamin K than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Boiled and Drained Broccoli as well as Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water:

• Boiled and Drained Broccoli has 5 times more Calcium, 1.8 times more Copper, 4.8 times more Iron, 1.9 times more Magnesium, 9.7 times more Manganese, 4.8 times more Phosphorus, 2.2 times more Potassium, 16 times more Selenium, 41 times more Sodium and 9 times more Zinc than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Boiled and Drained Broccoli and Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 17 times more Omega 3, 33 times more Fiber and 4.3 times more Protein than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water contains 1.4 times more Carbohydrate and 6.9 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have similar amounts of Energy per 1 lb.
• Both Boiled and Drained Broccoli as well as Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.