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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Frozen Concentrate Citrus Fruit Juice Drink	3%	1%	96%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Energy	4.38% 127kcal	25.3% 735kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	140% 182g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	179% 130g	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	36% 13.6g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	25% 14g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	7.46% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	23% 0.3mg	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	63.5% 254μg	29.5% 118μg	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	202% 182mg	480% 432mg	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	40% 6mg	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Calcium	15% 150mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	49% 0.44mg	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	34.6% 2.77mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	50.3% 1.16mg	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	31.8% 222mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	52.4% 1783mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11% 411g	7.04% 260g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Frozen Concentrate Citrus Fruit Juice Drink per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Frozen Concentrate Citrus Fruit Juice Drink to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 7.3 times more Vitamin A, 2.4 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6, 2.2 times more Vitamin B9, 6 times more Vitamin E and 440.5 times more Vitamin K than Frozen Concentrate Citrus Fruit Juice Drink.
• While 1 lb of Frozen Concentrate Citrus Fruit Juice Drink contains 2.4 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Frozen Concentrate Citrus Fruit Juice Drink provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Frozen Concentrate Citrus Fruit Juice Drink have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Frozen Concentrate Citrus Fruit Juice Drink have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 1.3 times more Calcium, 1.4 times more Phosphorus, 2.3 times more Zinc and 1.6 times more Water than Frozen Concentrate Citrus Fruit Juice Drink.
• While 1 lb of Frozen Concentrate Citrus Fruit Juice Drink contains 2.9 times more Copper, 6.5 times more Iron, 1.5 times more Magnesium and 2.8 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Frozen Concentrate Citrus Fruit Juice Drink contain similar levels of Manganese per one pound.
• 1 pound of Frozen Concentrate Citrus Fruit Juice Drink lack sufficient amounts of Zinc
• Both Boiled Chopped Frozen Broccoli as well as Frozen Concentrate Citrus Fruit Juice Drink lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 10.5 times more Omega 3, 15 times more Fiber and 2.6 times more Protein than Frozen Concentrate Citrus Fruit Juice Drink.
• While 1 lb of Frozen Concentrate Citrus Fruit Juice Drink contains 5.8 times more Energy, 7.5 times more Carbohydrate and 19.5 times more Sugars than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Frozen Concentrate Citrus Fruit Juice Drink provide inadequate amounts of Omega 3 and Fiber
• Both Boiled Chopped Frozen Broccoli as well as Frozen Concentrate Citrus Fruit Juice Drink provide inadequate amounts of Omega 6 in one pound.