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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Frozen Concentrate Fruit Punch Juice Drink	1%	4%	95%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Frozen Concentrate Fruit Punch Juice Drink	Recommended Dietary Allowance
Energy	4.38% 127kcal	27.4% 794kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	3.36% 0.57g	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	150% 195g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	NA	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	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Frozen Concentrate Fruit Punch Juice Drink	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	80.3% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	5.9% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	9.34% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	15.7% 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	63.5% 254μg	7.94% 31.8μg	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	99% 89.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Frozen Concentrate Fruit Punch Juice Drink	Recommended Dietary Allowance
Calcium	15% 150mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	35.3% 0.32mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	31.8% 222mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	36% 1225mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	11% 411g	6.8% 252g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Frozen Concentrate Fruit Punch 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 Fruit Punch 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 Fruit Punch Juice Drink:

• 1 pound of Cooked Chopped Frozen Broccoli has 51 times more Vitamin A, 13.8 times more Vitamin B1, 2.2 times more Vitamin B3, 2.7 times more Vitamin B5, 2.9 times more Vitamin B6, 8 times more Vitamin B9 and 2 times more Vitamin C than Frozen Concentrate Fruit Punch Juice Drink.
• While 1 lb of Frozen Concentrate Fruit Punch Juice Drink contains 2.8 times more Vitamin B2 than Boiled Chopped Frozen Broccoli.
• 1 pound of Frozen Concentrate Fruit Punch Juice Drink have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin B9
• Both Boiled Chopped Frozen Broccoli as well as Frozen Concentrate Fruit Punch Juice Drink have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 1.7 times more Calcium, 4.1 times more Phosphorus and 1.6 times more Water than Frozen Concentrate Fruit Punch Juice Drink.
• While 1 lb of Frozen Concentrate Fruit Punch Juice Drink contains 2.1 times more Copper, 1.3 times more Iron, 1.9 times more Potassium and 2.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Frozen Concentrate Fruit Punch Juice Drink contain similar levels of Magnesium and Manganese per one pound.
• 1 pound of Frozen Concentrate Fruit Punch Juice Drink lack sufficient amounts of Phosphorus
• Both Boiled Chopped Frozen Broccoli as well as Frozen Concentrate Fruit Punch 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 15 times more Fiber and 10.3 times more Protein than Frozen Concentrate Fruit Punch Juice Drink.
• While 1 lb of Frozen Concentrate Fruit Punch Juice Drink contains 6.3 times more Energy and 8.1 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Frozen Concentrate Fruit Punch Juice Drink offer comparable quantities of Omega 3 per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Frozen Concentrate Fruit Punch Juice Drink provide inadequate amounts of Fiber and Protein
• Both Boiled Chopped Frozen Broccoli as well as Frozen Concentrate Fruit Punch Juice Drink provide inadequate amounts of Omega 6 in one pound.